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Daily Workout WOD, March 2, 2022

02 Mar, 2022

3.2.22

Metcon
200m Run
90 secs/side Front Rack Banded Distraction
Then Complete 3 sets of:
8 Romanian Deadlifts
8 Hang Muscle Cleans
4/side Front Rack Reverse Lunges
8 Front Squats
8 DB Plank Rows
Clean Pull + Squat Clean + Front Squat (Every 90 secs x 15 mins (10 rounds): 1+2+2)
Complete the listed movements as a complex

Use 80% of your 1RM Squat Clean

Start with 50-60% of 1RM so you can get fast into that every 90 secs. Build to a heavy but perfect compex.

Metcon (Time)
AQAP complete 3 sets of:
25 Thrusters (100/70)
20 Box Jumps Overs (24/20)
20 Power Clean & Jerks (100/70)
Rest 2 min 30 secs

Time Cap: 13 mins
Metcon
Optional Extra Work

EMOM x 10 mins:
1. 8/side Alternating Glute Bridge DB Bench Press
2. Max(-1) Strict C2B Pull Ups / Strict Pull Ups

Complete 3 sets of:
15 Ring Roll Outs
12 Incline Bench Prone WTYs
12/side DB Seated External Rotations*
Rest 90 secs

*use your non working arm to pull back your working arm, only the eccentric portion

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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