Daily Workout WOD, November 1, 2022

PL AHW 11.1.21 Please check your email for the invite to our 10:15am ZOOM workout! 200m Run Warm Up Metcon (Time) AQAP complete: Buy In – 25 Jumping Jacks Then complete 5 rounds of: 10 Push Ups 10 Alternating DB Hang Snatches 10 Squat + High Knee L + High Knee R Cash Out – […]

Cardio CrossFit – Sat, Oct 29 Highway to Hell (Time)

AQAP with a partner complete:

3 mile Assault Bike or 2000m Row or 1600m Run

One partner completes 1 min on Assault Bike, Rower or 200m Run.

The other partner completes:

10 Wall Balls (20/14)

10 HR Push Ups

10 Weighted Sit Ups (20/14)

(Rest until other partner has finished before switching)

Barbell Club – Sat, Oct 29 Mobility and Barbell Warm Up Metcon

EMOM x 8 mins:

1. 3 Tall Cleans

2. 1 Hip CAR each leg

EMOM x 20 mins:

Mins 1-7: 1 Clean Lift Off + 1 Pause Clean + 1 Clean (no more than 70%)

Mins 8-14: 1 Pause Clran + 1 Clean (no more […]

Daily Workout – Fri, Oct 28 Metcon

3 min progressive Assault Bike or Row

1 min/side Hip 90/90

Then complete 3 sets of:

8 Med Ball Adduction and Hip Thrusts

8/side Fire Hydrants

4/side Front Rack Step Ups into Reverse Lunges

8 Shoulder Activations

AMRAP x 8 mins:

22-18-16 Double DB Front Rack Step Ups (50/35 – 35/25 […]

Daily Workout – Thu, Oct 27 Metcon

Complete 2 sets of:

10 Banded Revers Flys

10 Supinated Banded Pull Downs

10 Banded Pull and Rotate

Then for 7 mins cycle through:

1 min Assault Bike or Row or 200m Run

8 Inchworms

10 Air Squats

10 DB Cleans

Partner AMRAP x […]

Barbell Club – Wed, Oct 26

Daily Workout – Wed, Oct 26 Metcon

For 8 mins in teams of 2 with a Rower:

Row 1 min

15 Banded Pull Apart

8 DB Hang Cleans

8 DB Strict Press (neutral grip)

8 DB Push Press

30 Standing Hops

In 3 mins complete 3 sets of:

3 Jerks with 3 sec pause in the dip and 3 sec pause in […]

Daily Workout – Tue, Oct 25 Metcon

200m Run

Then for 8 mins cycle through 40 secs on, 20 secs rest of:

Spiderman Lunges with Thoracic Twist

Lateral Lunges

Light DB Plank Rows

1 Down Up into 3 Air Squats

AQAP complete 3 rounds of:

25 Burpees

25 T2B / Hanging Knee Raises

25 Wall Balls (20/14 – 14/10)

Time Cap: 15 […]