Daily Workout WOD, August 3, 2022

8.3.22

Metcon

1 min Assault Bike, Row or 200m Run
1 min/side Hip 90/90
Then complete 2-3 sets of:
5 KB Goblet Squats with 5 sec hold at the bottom
5/side KB Lateral Lunges
5/side KB Crossed Leg Lunges
5 KB Good Mornings
5/side Single Arm KB Squats

Back Squat (10-8-8-6-6 with a 2 sec pause at bottom)

Try to go heavier than last week. Same rep scheme as last week but only a 2 sec pause in the bottom.
Suggested %: 60% – 65% – 70% – 75 – 80% of 1RM

Metcon (2 Rounds for reps)

Complete 2 sets of:

AMRAP x 4 mins:
7 Thrusters (115/80 – 95/65 – 75/55)
7 Burpees over Bar (facing)

Rest 2 mins

AMRAP x 4 mins:
15/10 Cal Row or 12/9 Assault Bike
7 Burpees over Bar (facing)

Rest 2 mins

Metcon

Optional Extra Work

Option #1:

Complete 4 sets of:
8 min Run at moderate pace
2 mins active rest
1 min walk
(check your pace and your max distance)

Option #2:
High Blocks (knee level) Squat Snatch
Sets 1-2-3: 2 at 65-70% of 1RM
Sets 4-5-6: 2 at 70-75% of 1RM
Sets 7-8-9: 1 at 80-85% of 1RM

EMOM x 5 mins:
3 Snatch Pulls at 80% of 1RM

Archives

Previous WODs

Daily Workout - Fri, Jun 2

Metcon

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

Technique

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

Metcon

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.

Metcon

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

RESOURCES