Daily Workout WOD, February 8, 2022

08 Feb, 2022

2.8.22

Metcon

For 8 mins cycle through:
1 min Run or Assault Bike
10 Banded Pull Downs
10 Banded Reverse Flys
10 Clean Grip Romanian Deadlifts
10 Hang Muscle Cleans
5 Kneeling Squat Jumps or 10 Jump Squats

Hang Power Clean (EMOM x 10 mins: 1 rep building to heavy single)

Try to start at about 70%

Metcon (6 Rounds for reps)

Complete 6 sets of high intensity with a 2 min Time Cap on each set:
12/9 Cal Assault Bike or 200m Run
10 Touch and Go Power Snatches (115/80 – 95/65 – 75/55 – #)
Rest 1 min between sets

Choose a weight you can go unbroken throughout every set.

Metcon

Optional Extra Work

AQAP complete:
10 Legless Rope Climbs or 10 Rope Climbs
(take note of your performance/time)

Complete 3 sets of:
6/side Alternated DB Z Presses
Rest 30 secs
15 DB Reverse Flys
Rest 90 secs

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Daily Workout - Thu, Jun 1

Metcon

200m Run

Then complete 2-3 sets of:

6/side Hip 90/90

6/side Bird Dog (2 sec hold at the top)

6/side Fire Hydrants (2 sec hold at the top)

6 x 4 sec KB Bottom of Squat Hold

10/side Banded Lateral Walks

10 Banded Back Squats (empty barbell)

Back Squat (Complete 3 sets o: 8 reps at 50-60% of your 1RM (T30X1))

Back Squat (Complete 2 sets of: 12 reps at 40% of your 1RM Rest 90 secs between sets)

No tempo for these squats

Metcon (Time)

AQAP with a partner complete 3 rounds of:

50/40 Cal Assault Bike or 60/50 Cal Row

20 Burpee Bar MUs / Burpee Pull Ups / Burpee Hanging Knee Raises

50 Wall Balls (20/14)

40 T2B / Hanging Knee Raises

Time Cap: 24 mins

Divide reps as desired where one partner works while the other partner rests

Optional Extra Work

After Class

AQAP complete 5 rounds of:

3 Rope Climbs

3 x 25ft HS Walks / 7 Wall Walks

Complete 3 sets of:

10 Barbell bent Over Rows (TX120)

Rest 30 secs

10 DB Supine Triceps Extensions (T30X1)

Rest 90 secs

Daily Workout WOD, February 8, 2022

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