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Daily Workout WOD, April 4, 2022

04 Apr, 2022

4.4.22

Metcon
2 min Wrist Stretch

Then for 8 mins cycle through:
15/10 Cal Row
10 Shoulder Activations
30 sec HS Hold
10 Pike Strict HSPUs
10 Banded Reverse Flys
10 Row and Rotate

Front Squat (Weight)
Complete 4 sets of:
8 Front Squats (T20X1)
Rest30 secs
6-8 Strict Pull Ups
Rest 30 secs
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 mins:
20/15 – 15/10 Cal Row or 15-10 – 12/8 Cal Assault Bike
10 Double DB Hang Snatch (50/35 – 35/20 – 20/10)
15 Double DB Front Rack Lunges (50/35 – 35/20 – 20/10)
Metcon
IN CLASS CORE WORK
In the time remaining complete 2-3 sets of:
45 sec/side Weighted Side Plank
Rest as needed
Metcon
Optional Extra Work

EMOM x 12 mins:
1-6: 1 Squat Clean & Jerk at 65% of your 1RM
7-12: 1 Squat Clean & Jerk at 70% of your 1RM

Complete 3 sets of:
8(-2) Push Press

Archives Previous WODs
Daily Workout - Wed, Nov 30
Metcon

200m Run

90 secs/side OH Banded Distraction

 

Then complete 3 sets of:

10 Prone WTY

5/side Bird Dogs

5/side Single Arm Thoracic Ring Row

10 Shoulder Activations

30 sec Handstand Hold

5 Pike Strict HSPUs (down in 3 secs)

Metcon

In a 17 min window perform 4-5 sets of:

Max(-2) Strict or Kipping HSPUs / 6(-1) Strict press

Rest 30 secs

1-3 Legless Rope Climbs / 5-7 Strict Ring or Bar Pull Ups / 8-10 Lay to Stands

Rest 30 secs

10/side Feet Elevated Mountain Climbers (elbows to knees) / Regular Mountain Climbers

Rest 90 secs

The goal here is to be performing high volume for quality.  So you should be getting around 8-10 on the Max Reps (-2) HSPU work.

 

Metcon (10 Rounds for reps)

Every 2 mins x 20 mins:

45 sec Max Cal Row

6-8 Burpees

High intensity on each interval here.  Start strong and push yourself for all 10 sets.

Work for a max of 1 min & 15 seconds (so 45 secs rest).

If you cannot then cut down a touch on the Burpees.  As a last resort, cut down your pace on the Rower.

Optional Extra Work

EMOM x 10 mins:

1 Behind the neck Split Jerk at 80% of your 1RM Split Jerk

 

Complete 3 sets of:

10 Barbell Bent Over Rows

 

Complete 3 sets of:

12 Barbell Curls (TX120)

12 DB Pull Overs (T2120)

Rest 90 secs

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