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Daily Workout WOD, April 21, 2022

4.21.22

Metcon
90 secs/side Couch Stretch
90 secs/side Thoracic Rotations knee against wall

Then EMOM x 9 mins:
1. 45 secs of preferred Cardio
2. 45 secs DB Plank Row + Thoracic Press
3. 30 sec Hollow Hold

Deadlift (Weight)
Every 90 secs x 15 mins (10 rds):
1. 3(-2) Deadlifts – from a deadstart each time
2. 3(-2) Bench Press

Work up to a tough but perfect 3 for the day on each exercise. Start at 70% of your 1RM on each. Keep 2 reps in reserve on each & work in team of 2 with 2 stations; one for the Deadlift and the other for the Bench Press.

Bench Press (Weight)
Metcon (AMRAP – Reps)
Partner AMRAP x 10 mins:
21-15-9
Deadlift (275/180 – 185/125 – 95/65)
Strict HSPUs / Push Ups
C2B Pull Ups / Pull Ups / Ring Rows
(divide res as desired with one working while other rests)

Directly into:

Partner AMRAP x 10 mins:
15/10 Cal Row or 12/9 Cal Assault Bike
6 Burpee Box Jump Overs and Step Down (24/20)
(one partner completes full round while other holds 2 KBs in Front Rack position)

Score is total combined number of reps!
Metcon
Optional Extra Work

Complete 3 sets of:
2 min Max Rep Legless Rope Climbs
2 min Max Rep Rope Climbs
Rest 3 mins

Every 2 mins & 30 secs x 10 mins:
3(-2) OH Squat

Complete 3 sets of:
12-14 DB Curls (T212)
12-14 DB Supine Triceps Extensions (T2120)

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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