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Daily Workout WOD, January 4, 2022

04 Jan, 2022

1.4.22

Metcon
200m Run
1 min of Jump Rope
Then for 10 mins cycle through:
5 Inchworms
10 Burpees
10 Ring Rows
10 Narrow Push Ups
10 Hang Muscle Cleans
Metcon
In 15 mins complete 5 sets of:
5 Power Cleans (80% of your 1RM)
Rest 1 min
5 Bench Press (80% of your 1RM)
Rest 1 min

No Touch dnGo on the Power Cleans
If not comfortable with barbell Power Cleans you can work up to a %RM DB Bench Press
Metcon
Every 90secs x 18 mins (12 rds):
1. 45 secs of Ring or Bar MUs / C2B or regular Pull Ups / Jumping C2B or Jumping Pull Ups
2. 45 sec of Box Jumps (30/24)
3. 45 secs of DUs / Singles
Metcon
Optional Extra Work

Every 90 secs x 9 mins (6 rds):
2 Hang Snatch Pull from above the knees + 2 Hang Power Snatches from above the knees

Archives Previous WODs
Daily Workout - Thu, Dec 1
Metcon

1 min of Preferred Cardio

90 secs/side Hip & Knee External Rotation on the floor

 

Then for 8 Mins cycle through:

5/side Banded Psoas March

8 Hip Thrusts

8/side Banded Side Clams

8/side Banded Side Lying Hip Abduction

8/side Banded Lateral Walk

8 Banded Squats

15 Hollow Rocks / 15 Sec Hollow Hold

Metcon (4 Rounds for reps)

In Teams of 5 (Funnel Style) complete 4 sets of:

1 Min Wall Balls (20/14 - 14/10)

1 min Bar or Ring MUs / C2B or Pull Ups / Ring Rows

1 min Assault Bike

1 min Devil's Press (50/35 - 35/25 - 25/15)

1 min Row

Rest 2 mins

Every member starts at a different station

On each set they must start on the next exercise (if I started the first set on Wall Balls, I start my 2nd sets on MUs/C2Bs

Metcon

In a 10 min window complete 3 sets of:

12 DB Chest Flys

15 Banded Triceps Extensions

10/side Kneeling Alternating DB Curls

Rest 2 mins

Optional Extra Work

Complete 3 sets of:

6 Bench Press (T30X1)

Rest 15 secs

Max (-1) DB Push Ups

Rest 2 mins

Complete 3 sets of:

30 sec /side Side Plank

1 min Front Plant

Rest 30 secs

 

Complete 2-3 sets of:

12 Prone Snow Angels

12 Incline Bench Prone Trap Raises

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