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Daily Workout WOD, December 7, 2021

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07 Dec, 2021


In 15 mins complete 3 sets of:
1 min Row
10 Banded Ys
5/side DB Plank Row Rotation & Press
10 Plate Ground to OH
10 Banded KB Swings
10 Shoulder Activations
Dumbbell Bench Press (Weight)
In 17 mins complete 5 sets of:
10 Deadlift at 65% of your 1RM (as fast as possible)
Rest 1 min
6 DB Bench Press
Rest 1 min
6-8 Band Resisted Pull Ups / Strict Pull Ups / Banded Strict Pull Ups
Rest 1 min

Can scale to DB Deadlifts if needed

Metcon (2 Rounds for reps)
Complete 2 sets of AMRAP x 6 mins of:
4-6 Ring or Bar MUs / 8-12 C2B Pull Ups / 8-12 Pull Ups / 12 Ring Rows
12 KB Swings (70/53)
12 Box Jumps (24/20)
12 Med Ball Straight Leg Crunches (20/14)

Rest 3 mins between each AMRAP

The goal is to go unbroken on the gymnastics movements as much as possible. Choose the right number here instead of choosing too much right in the beginning.

In the time remaining cycle through:
12 Prone Snow Angels
12 Incline Bench Prone Trap Raises

Optional Extra Work

For 35 mins at RPE of 7/10, work with 8 min intervals for 2 mins rest (go as far as you can while respecting the % effort) of:
500/450m Assault Bike
100m Shuttle Run
1000/800m Assault Bike
200m Shuttle Run
1200/900m Assault Bike
300m Shuttle Run
1600/1300m Assault Bike
400m Shuttle Run
2000/1500m Assault Bike
500m Shuttle Run

(then go back down to 200m)

Archives Previous WODs
Daily Workout - Fri, Jun 2

2 mins of Bench T-Spine stretch with PVC

Then complete 2-3 sets of:

1 min of jumping jacks

10 Barbell Good Mornings

10 KB Romanian Deadlifts

8/side Half Kneeling Bottom Up KB Press

15 Light DB Reverse Flys


In 5 mins complete the following:

3 Tempo Power Cleans (3 sec pause under knees, 3 sec pause above knees, then Power clean

3 Tempo Power Cleans as above with 2 sec pauses

Same as above with 1 sec pauses

Then build up to your working weight


Complete the following for quality:

10-9-8-7-6-5-4-3-2-1 Power Cleans (60% of your 1RM)

10-9-8-7-6-5-4-3-2-1 Bench Press (60% of your 1RM)

Time Cap: 15 mins

For this one you can work with a partner in a Funnel Style where 1st partner start on Power Cleans. 2nd partner starts their Power Cleans when 1st partner moves to Bench Press.


Complete 3 sets of:

10/side Single Arm DB Z Press (neutral grip)

10 Kneeling Alternating DB Hammer Curls (T2120)

Rest 30 secs

8-12 Feet Elevated Ring Rows (TX120)

Rest 90 secs between sets

Then complete 2 sets of:

20 Incline Bench Rear Delt Flys

Time Cap: 15 mins

Optional Extra Work

Before Class

Complete 3 sets of:

5 Tall Squat Cleans (30-40% of your 1RM)

Every 3 mins x 15 mins:

1 Hang Clean Pull from above the knee + 1 Hang Squat Clean from above the knee + 1 Clean Pull from the floor + 1 Power Clean from the floor

(no touch and go)

60-65-70-70-70% of your best Hang Squat Clean