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 - Mon, Mar 27

Metcon

2 min Shuttle Run

1 min/side Hip & Knee Thoracic External Rotations

1 min Spiderman Lunges

1 min Bent over to Bottom Squat

1 min Banded Hip Thrusts

1 min Banded Goblet Squats (T33X1)

1 min Banded Pull Apart

1 min Barbell Strict Press

1 min Barbell Push Press

Front Squat (In a 12 min window complete the following for Front Squat: 1 x 8(-2) 2 x 6(-2) 1 x 5 (-2))

Front Squat + Jerk (EMOM x 8 mins: 3 Front Squats + 3 Jerks (any Shoulder to Overhead))

Perform Front Squat movement followed by Jerk movement - No Thrusters

Metcon (AMRAP - Rounds and Reps)

AMRAP x 10 mins:

5 Hang Power Cleans (155/105 - 115/80 - 75/55)

7 C2B Pull Ups / Pull Ups

9 Box Jumps (30/24)

Optional Extra Work

12-10-8-6 Strict or Push Press

(rest 2 mins between sets)

Complete 3 sets at a moderate pace of:

1200m Row

Rest 2 mins 30 secs

800m Row

Rest 2 mins

400m Row

Rest 90 secs

Daily Workout WOD, January 4, 2022

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