Daily Workout WOD, August 9, 2022

8.9.22

Metcon

For 8 mins cycle through:
1 min of chosen Cardio
7 Med Ball Squats
7 Med Ball Push Presses
10 Shoulder Activations
10 Beat Swings
10 DB Reverse Flys

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 mins:
30/22 Cal Row – 24/18 Cal Assault Bike
25 Wall Balls (20/14)
1-7 Bar or Ring MUs / 10 C2B Pull Ups / 15 Pull Ups or Jumping Pull Ups

The goal is to remain unbroken on your Wall Balls keep a steady pace on the Row or Bike

Back Squat (Weight)

In 10 mins complete 4 sets of:
3 Back Squats at 70-75% of your 1RM (no pause)

Metcon

IN CLASS MOBILITY
In the time remaining complete:
2 mins/side Pigeon Pose

Metcon

Optional Extra Work

Option #1:
Complete 10 sets of:
300/250m Ski Erg
Rest 45 secs

Option #2:
Complete 3 sets of:
6/side Single DB Front Step Ups
Rest 45 secs
6/side Weighted Single Leg Barbell Hip Thrusts
Rest 2 mins

Archives

Previous WODs

Daily Workout - Mon, Mar 27

Metcon

2 min Shuttle Run

1 min/side Hip & Knee Thoracic External Rotations

1 min Spiderman Lunges

1 min Bent over to Bottom Squat

1 min Banded Hip Thrusts

1 min Banded Goblet Squats (T33X1)

1 min Banded Pull Apart

1 min Barbell Strict Press

1 min Barbell Push Press

Front Squat (In a 12 min window complete the following for Front Squat: 1 x 8(-2) 2 x 6(-2) 1 x 5 (-2))

Front Squat + Jerk (EMOM x 8 mins: 3 Front Squats + 3 Jerks (any Shoulder to Overhead))

Perform Front Squat movement followed by Jerk movement - No Thrusters

Metcon (AMRAP - Rounds and Reps)

AMRAP x 10 mins:

5 Hang Power Cleans (155/105 - 115/80 - 75/55)

7 C2B Pull Ups / Pull Ups

9 Box Jumps (30/24)

Optional Extra Work

12-10-8-6 Strict or Push Press

(rest 2 mins between sets)

Complete 3 sets at a moderate pace of:

1200m Row

Rest 2 mins 30 secs

800m Row

Rest 2 mins

400m Row

Rest 90 secs

Daily Workout WOD, August 9, 2022

RESOURCES

NAVIGATION

Location