Daily Workout WOD, June 17, 2022

6.17.22

Metcon

3 mins of preferred Cardio
90 secs/side Couch Stretch
Then complete 3 sets of:
6 Banded Hip Thrusts – 3 sec hold at the top
6/side Banded Side Clams – 3 sec hold at the top
6/side Lateral Step Ups

Metcon

In 18 mins complete 3 sets of:
8/side RNT DB Split Squats (T39X1)
Rest 30 secs
10(-1) Strict Press (TX120)
Rest 30 secs
12 Banded Leg Curls (TX220)
Rest 2 mins

Use a heavy DB in a goblet position for the RNT Spit Squats.
START WITH YOUR WEAKEST LEG in front.
Use 2 legs in the same band for the curls, and use a HARD band.

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 mins:
10 DB Front Rack Lunges (50/35 – 35/25 – 25/15)
10 Burpees
10 Push Press (95/65 – 75/55 – empty barbell)

All reps should be UNBROKEN here!

Metcon

In 10 mins complete 2-3 sets of:
8-12 Ring Rows (T2020)
8-12 DB Reverse Flys (T2120)
8-12 Pikes on Rower

Metcon

Optional Extra Work

AQAP complete:
1600m Run
1600m Row
600m Ski Erg
1600m Assault Bike
60 Burpees to a 6" target

Archives

Previous WODs

Daily Workout - Tue, Mar 21

Metcon

200m Run

90 sec/side Couch Stretch

Then for 8 mins cycle through:

8/side Banded Side Clams

8/side Banded Side Lying Abduction

8/side Front Foot Elevated Split Squats

8 Shoulder Activations

8 Ring Rows

8 Banded Pull Apart

8 Barbell Strict Press

Metcon

In 17 mins complete 3-4 sets of:

6/side Rear Foot Elevated Split Squats (T20X1)

Rest 45 secs

5 Weighted Strict Pull Ups / Banded Strict Pull Ups

Rest 45 secs

6(-1) Strict Press (pause for 2 secs at eye level on your way down)

Rest up to 2 mins

Metcon (6 Rounds for reps)

Complete 6 sets of 2 mins on, 1 min off of:

15 DB Front Squats (50/35 - 35/25 - 25/15)

10 DB Push Press

In time remaining complete Max reps of:

Burpee Bar Muscle Ups / Burpee C2B or Pull Ups / 5 Burpees + 5 Ring Rows

The goal here is to have about 1 min to work on your Burpee Pull Up movement, and to use this time to get faster. If you do not have about 1 min to work on them, decrease the weight of your DBs a bit.

In Class Mobility

90 secs/side Pigeon Pose

Optional Extra Work

EMOM x 8 mins:

Mins 1-4: 1 Split Jerk at 70%

Mins 5-8: 1 Split Jerk at 75%

Rest 2 mins

Every 90 secs x 6 mins (4 rounds):

1 Split Jerk at 80%

Complete 2 sets of:

Max Effort DB Push Ups (down in 2 secs)

Rest 30 secs

Max Effort Ring Rows (down in 2 secs)

Rest 2 mins & 30 secs

Daily Workout WOD, June 17, 2022

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