Daily Workout WOD, January 7, 2022

07 Jan, 2022

1.7.22

Metcon

200m Run
90 sec/side OH Banded Distraction
EMOM x 9 mins:
1. 8/side OH Barbell Dead Bugs
2. 10-12 Banded OH Squats (use a large red band pulled apart overhead to mimic OHS position)
3. 12 Hang Muscle Snatches

Metcon

Technical Focus: Slow Squat Snatches
Complete 3 sets of 5 reps

3 Position Snatch (EMOM x 10 mins: build to heavy complex)

Hip, Hang, Floor

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 mins:
12 C2B Pull Ups / Pull Ups / Ring Rows
12 Kipping HSPUs / 4 Wall Walks
12 Box Jump (30/24 – 24/20)

Metcon

Optional Extra Work

Complete 3 sets of:
30-45 sec Hollow Hold or 30 sec Weighted Hollow Hold
1 min Knees to Elbow Plank – hands on DBs (hold for 2 secs on each tuck)
Rest no more than 1 min

Complete 3 sets of:
5 Clean Pulls (100% of your 1RM Clean)

For 20 mins:
30 secs on, 30 secs off of Assault Bike for calories

Archives

Previous WODs

Daily Workout - Tue, Mar 21

Metcon

200m Run

90 sec/side Couch Stretch

Then for 8 mins cycle through:

8/side Banded Side Clams

8/side Banded Side Lying Abduction

8/side Front Foot Elevated Split Squats

8 Shoulder Activations

8 Ring Rows

8 Banded Pull Apart

8 Barbell Strict Press

Metcon

In 17 mins complete 3-4 sets of:

6/side Rear Foot Elevated Split Squats (T20X1)

Rest 45 secs

5 Weighted Strict Pull Ups / Banded Strict Pull Ups

Rest 45 secs

6(-1) Strict Press (pause for 2 secs at eye level on your way down)

Rest up to 2 mins

Metcon (6 Rounds for reps)

Complete 6 sets of 2 mins on, 1 min off of:

15 DB Front Squats (50/35 - 35/25 - 25/15)

10 DB Push Press

In time remaining complete Max reps of:

Burpee Bar Muscle Ups / Burpee C2B or Pull Ups / 5 Burpees + 5 Ring Rows

The goal here is to have about 1 min to work on your Burpee Pull Up movement, and to use this time to get faster. If you do not have about 1 min to work on them, decrease the weight of your DBs a bit.

In Class Mobility

90 secs/side Pigeon Pose

Optional Extra Work

EMOM x 8 mins:

Mins 1-4: 1 Split Jerk at 70%

Mins 5-8: 1 Split Jerk at 75%

Rest 2 mins

Every 90 secs x 6 mins (4 rounds):

1 Split Jerk at 80%

Complete 2 sets of:

Max Effort DB Push Ups (down in 2 secs)

Rest 30 secs

Max Effort Ring Rows (down in 2 secs)

Rest 2 mins & 30 secs

Daily Workout WOD, January 7, 2022

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