Daily Workout WOD, June 9, 2022

6.9.22

Metcon

400m Run
Then for 8 mins cycle through:
5 Inchworms
5/side Plank to Thoracic Rotations
5/side Lateral Step Ups
5/side Reverse Lunges
5 Scapula Push Ups
5 Push Ups

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP x 25 mins:
10 Burpee Box Jumps (24/20)
12 Single DB Step Up & Overs (24/20)(50/35 – 35/20 – 20/15)
14 Push Ups

A completes full round while B rests. Switch when complete and continue as so for the 25 mins.

Metcon

EMOM x 12 mins:
1. 5 Weighted or Body Weight Strict Pull Ups (TX020) / Banded Strict Pull Ups
2. 6/side Half Kneeling DB Strict Press – neutral grip
3. 20 Banded Pull Apart

Metcon

Optional Extra Work

Complete 3 sets:
15 Barbell Biceps Curls (T2120)
Rest 20 secs
15 Barbell Skull Crushers (T2120)
Rest 20 secs

Archives

Previous WODs

Daily Workout - Thu, Jan 26

Metcon

200m Run

1 min/side Half Kneeling Thoracic Rotations on wall

Then for 8 mins cycle through:

10 Prone WTY Stretches

6/side Single Arm DB Half Get Ups

6/side Single Arm OH DB Reverse Lunges

6/side Single Arm DB Snatches

10 Down Ups

Metcon (Time)

AQAP with a partner complete:

45-35-25-15 Hang Squat Snatch (95/65 - 75/55 - 45/35)

40-30-20-10 Bar Facing Burpees

Time Cap: 10 mins

Divide the reps as desired with one working while the other rests.

The goal is to knock out big sets with the barbell. Push yourself on this.

Anyone who struggles wit the snatch can scale to Squat Cleans

Metcon

EMOM x 15 mins:

1. 10-15 Kipping HSPUs / Pike Strict HSPUs / DB Presses

2. 12 Deadlifts at 60% of your 1RM

3. 20/15 Cal Row

In Class Arms

In the time remaining complete 2-3 sets of:

15-20 Banded Empty Barbell Curls (T2120)

10 Hard Banded Triceps Pull Downs (T2120)

Optional Extra Work

AQAP complete 3 rounds of:

30/24 Cal Ski Erg

5 Rope Climbs

25 GHD Sit Ups

Complete 3 sets of:

8/side Barbell Single Leg Romanian Deadlifts

Rest 30 secs

8/side Single Leg Hip Thrusts with foot on bench

Rest 30 secs

10 GHD Back Extensions (5 sec hold at the top)

Rest 2 mins

Daily Workout WOD, June 9, 2022

RESOURCES

NAVIGATION

Book Your Free Workout