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Daily Workout WOD, January 31, 2022

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31 Jan, 2022

1.31.22

Metcon
200m Run
90 secs/side Couch Stretch
Then complete 3 sets of:
5/side Squat + Thoracic Rotations
5/side Med Ball Reverse Lunges
5 Med Ball Squat Cleans
5 Wall Balls
10 Med Ball Straight Leg Crunches
Metcon
Technical Focus: Squat Clean & Jerk
Complete a few sets with a 2 sec pause in the bottom of your Jerk + a 2 sec pause at the top of the Jerk
Squat Clean and Jerk (EMOM x 10 mins: 2 reps at 80% of 1RM)
Metcon (2 Rounds for reps)
Complete 2 sets of the following:
AMRAP x 4 mins:
6 Bar MUs / 10 C2B Pull Ups or Pull Ups / 10 Jumping (hard variation)
15 Burpees over DBs (facing)

Rest 2 mins

AMRAP x 4 mins:
6 Devil’s Presses (50/35 – 35/20 – 25/15)
15 T2B / Hanging Knee Raises

Rest 2 mins

Metcon
Optional Extra Work

EMOM x 6 mins:
Mins 1-3: 3 Back Squats at 80% of your 1RM
Mins 4-6: 3 Back Squats at 70% of your 1RM

Complete 3 sets of 5 mins of:
7 Strict HSPUs
300m Row
Rest 2 mins

Archives Previous WODs
Daily Workout - Mon, Jan 30
Metcon

200m Run

90 secs/side Couch Stretch

Then in 8 mins complete 2-3 sets of:

5/side High Box Step Ups (down in 5 secs)

5/side DB Lateral Lunges (down in 5 secs)

5 DB Goblet Squats (down in 5 secs - hold for 5 secs at the bottom)

5 DB Hip Thrusts (5 sec hold at the top)

Back Squat (In a 12 min window complete: 10-8-6-4 (60-70-75-80% of 1RM))
Rest 2 Minutes
Back Squat (EMOM x 5 mins: 3 reps at 70% of 1RM)
Metcon (Time)

AQAP complete:

21-15-9 Bar Facing Burpees

12-9-7 Deadlifts at 65% of 1RM

15-12-9 Strict HSPUs / Push Ups

Rest 3 mins

AQAP complete:

21-15-9 Kipping HSPUs / Push ups

21-15-9 Deadlifts at 50% of 1RM

21-15-9 Bar Facing Burpees

Time Cap: 15 mins

Optional Extra Work

Snatch Warm up:

5 Snatch Grip Romanian Deadlift

5 Muscle Snatches

5 OH Squats

5 Sots Presses

Every 2 mins x 6 mins:

5 Hip Squat Snatches at 40-45% of 1RM

Every 2 min 30 secs x 10 mins (4 rds):

1 Snatch Pull + 1 Squat Snatch + 1 Hang Squat Snatch

(start at 70% and build to a heavy complex for the day)

Complete 4 sets of:

5 Heavy Snatch Grip Deadlift