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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
8.11.2
Metcon
200m Run
90 secs/side Couch Stretch

Then for 8 mins cycle through:
5/side Dynamic Deep Lunges
8/side Banded Side Clams
12/side Banded Lateral Walks
8 Banded DB Goblet Squats (T30X1)
Front Squat (In 4 sets build to a heavy 5(-2) at T22X1)
13 min Cap
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy In: 1200m Run (together)

In remaining time cycle through:
2-5 Strict Pull Ups / Jumping Pull Ups / Ring Rows
3-6 Strict HSPUs / 10 Push Ups
15 Jump Squats / Air Squats
Partners alternate through completed rounds of the movements
Metcon
IN CLASS ARMS
In the time remaining complete 2-3 sets of:
7-7-7 Barbell Curls
(7 from mid to low, 7 from mid to high, 7 full reps)
Metcon
Optional Extra Work

Complete 6 sets of:
3 Deadlifts at 82.5-85-87.5-90-92.5-92.5% of 1RM
(no touch and go reps, reset with each rep)

Complete 3 sets of:
12 Prone WTY off of Incline Bench
12/side Side Lying DB External Rotations
Rest 90 secs

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