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Daily Workout WOD, May 20, 2022

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5 mins of preferred Cardio
1 min OH DB Straight Leg Crunches
1 min Alternating DB Snatch
1 min/side Single Arm OH DB Lunges
1 min Barbell OH Squat
1 min Muscle Snatch
1 min Empty Barbell Squat Snatch
Snatch Balance (EMOM x 5 mins: 3-5 reps (Light to Moderate weight))
Snatch (Weight)
EMOM x 5 mins:
2 Squat Snatches at 65-70% of your 1RM

Directly into:

EMOM x 5 mins:
2 Squat Snatches at 70-75% of your 1RM

Directly into:

In 3 mins complete for time & quality:
8 Squat Snatches at 80-85% of your 1RM

Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 16 mins:
15/10 Cals Assault Bike
7 Power Snatches (135/95 – 95/65 – 75/55)
10 C2B Pull Ups / Pull Ups / 20 Ring Rows

One partner completes full round while other rests. Switch when completed.
Rounds should last a max of 2 mins.
Optional Extra Work

3-2-1-3-2-1 Front Squats at 75-89-85-80-85-90%
Then 1 set of 4-6 at 85%

AQAP complete:
2000/1500m Ski Erg
2000/1500m Row
2000/1500m Assault Bike

Archives Previous WODs
Daily Workout - Fri, Jun 2

2 mins of Bench T-Spine stretch with PVC

Then complete 2-3 sets of:

1 min of jumping jacks

10 Barbell Good Mornings

10 KB Romanian Deadlifts

8/side Half Kneeling Bottom Up KB Press

15 Light DB Reverse Flys


In 5 mins complete the following:

3 Tempo Power Cleans (3 sec pause under knees, 3 sec pause above knees, then Power clean

3 Tempo Power Cleans as above with 2 sec pauses

Same as above with 1 sec pauses

Then build up to your working weight


Complete the following for quality:

10-9-8-7-6-5-4-3-2-1 Power Cleans (60% of your 1RM)

10-9-8-7-6-5-4-3-2-1 Bench Press (60% of your 1RM)

Time Cap: 15 mins

For this one you can work with a partner in a Funnel Style where 1st partner start on Power Cleans. 2nd partner starts their Power Cleans when 1st partner moves to Bench Press.


Complete 3 sets of:

10/side Single Arm DB Z Press (neutral grip)

10 Kneeling Alternating DB Hammer Curls (T2120)

Rest 30 secs

8-12 Feet Elevated Ring Rows (TX120)

Rest 90 secs between sets

Then complete 2 sets of:

20 Incline Bench Rear Delt Flys

Time Cap: 15 mins

Optional Extra Work

Before Class

Complete 3 sets of:

5 Tall Squat Cleans (30-40% of your 1RM)

Every 3 mins x 15 mins:

1 Hang Clean Pull from above the knee + 1 Hang Squat Clean from above the knee + 1 Clean Pull from the floor + 1 Power Clean from the floor

(no touch and go)

60-65-70-70-70% of your best Hang Squat Clean