Daily Workout WOD, March 28, 2022

28 Mar, 2022

3.28.22

Metcon

1 min Assault Bike or Row
90 secs/side Pigeon Pose
1 min OH Plate Reverse Lunges & Reach
1min Front Rack Reverse Lunges
1 min Air Squats with 5 sec hold in the bottom
1 min Front Squat w. barbell – 5 sec in the hole (stay active !)
1 min Squat to Push Press
1 min Hang Muscle Clean to Push Press

Squat Clean and Jerk (Weight)

EMOM x 12 mins:
1-4: 1-3 Squat Clean & Jerks at 70-75%
5-8: 1-2 Squat Clean & Jerks T 80%
9-12: 1 Squat Clean & Jerk at 85%

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 mins:
30/24 – 20/15 – 15/10 Cal Assault Bike or 40/30 – 25/20 – 20/15 Cal Row
15 DB Lateral Step Ups 50/35 – 35/20 – bodyweight
10-20 Strict HSPUs / 10-20 Kipping HSPUs / 3-5 Wall Walks / 10-20 HR Push Ups
Rest 90 secs

Metcon

Optional Extra Work

Complete 1-2 sets of, or 30 mins at 70% effort of:
1200m Row
Rest 2 mins 30 secs
Row 800m
Rest 2 mins
Row 400m
Rest 90 secs

Archives

Previous WODs

Daily Workout - Wed, Mar 22

Metcon

2 mins Hip 90/90 Stretch

Then 3 mins of 20 secs on, 10 secs rest of the cardio machine of your choice (bike, rower, jump rope)

Then 3 mins of 20 secs on, 10 secs rest of:

Burpee Step Ups

Hollow Hold

Metcon

Every 4 mins x 24 mins:

1. 600m Run or 40/30 - 30/23 - 20/15 Cal Assault Bike or 700/600m - 500/400m Row

2. 20 Burpee Box Jump Overs (24/20) +15-20 T2B / Hanging Knee Raises

The time cap for each interval is 3 mins. Push it hard on the cardio piece. If you are completing the cardio in less than 2 mins, then choose harder option.

The focus is on the cardio today. Try and remain consistent throughout the 24 mins.

Metcon

In 12 mins complete 3 sets of:

6/side Glute Bridge Alternating DB Bench press

8/side Alternating Top Hold DB Bent Over Row

15 DB Reverse Flys

Rest up to 90 secs

Try to use the same DBs for the first 2 movements!

On the Reverse Flys go light and control your decent in 2 secs.

Optional Extra Work

Every 90 secs x 15 mins (10 rounds):

3-4 Hang Power Snatch at 70% of your 1RM + 3 High Box Jumps

Daily Workout WOD, March 28, 2022

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