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Daily Workout WOD, April 25, 2022

4.25.22

Metcon
200m Run
90 secs/side Couch Stretch
1 min Spiderman Lunges
Then complete 2 sets of:
45 secs/side Single Leg Hip Thrusts
45 secs/side Side Plank Clams
1 min KB Squats T33X1
Back Squat (8-6-4-8-6-4)
Aim to begin your first set of 8 at 70% of your 1RM. Then 75%-80%-75%-80%-85%
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
1-5 Ring or Bar MUS / 5-10 C2B Pull Ups or Pull Ups / 15 Jumping Pull Ups or Ring Rows
10 DB Anchored Sit Ups
5 DB Thrusters (50/35)
Metcon
IN CLASS BUILDING
In 10 mins complete 3 sets of:
6-8 DB Bench Press (TX130)
Rest 30 secs
8-12 DB Bent Over Rows (TX130)
Rest 90 secs
Metcon
Optional Extra Work

Every 2 mins & 30 secs x 15 mins:
3 Squat or Power Clean & Jerks (at 75-85% of your 1RM)

Complete 4 sets of:
5 Weighted Strict Pull Ups or Max Effort (-1) Peg Board Pull Ups
Rest 30 secs
5 Weighted Strict Ring or Bar Dips / Max Rep Bodyweight Ring or Bar Dips
Rest 2 mins

Complete the following Rowing Intervals:
800m separated into –
200m fast, 200m slow, 200m moderate, 200m fast
Rest 2 mins
600m separated into –
200 fast, 200m moderate, 200m fast
Rest 90 secs
400m fast
Rest 1 min
200m sprint
Rest 1 min
400m fast
Rest 1 min
600m separated into –
200 fast, 200m moderate, 200m fast
Rest 90 secs
800m separated into –
200m fast, 200m slow, 200m moderate, 200m fast
Rest 2 mins

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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