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Daily Workout WOD, October 3, 2022

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Daily Workout – Mon, Oct 3


For 8 mins cycle through:

300/250m Row

20 sec Hollow Hold

5/side Single Arm Ring Row  Thoracic Rotation

3 x 10 sec Shoulder Activation Hold

6 Narrow Push Ups (down in 3 secs)

10/side Banded External Rotations


In 15 mins complete 4-5 sets of:

5 Weighted Strict Pull Ups / Banded Pull Ups

Rest 1 min

8-12 Strict HSPUs / Box Strict HSPUs / DB Push Ups / Push Ups

Rest 2 mins


In 5 mins complete 2 sets of:

30 sec Bottom of Squat Hold on Post

5 Double DB Front Squats

5 DB Thrusters 

Metcon (AMRAP – Rounds and Reps)

Complete 4 sets of 4 min AMRAPs of:

8 DB Thrusters (50/35 – 35/25 – 25/15)

8 Box Jumps (24/20)

8 T2B / Hanging Knee Raises

Rest 2 mins between sets

(Pick up where you left off to start each AMRAP)

Optional Extra Work

Option #1:

Every 2 mins x 12 mins:

2 High Blocks (knee level) Clean Pulls + 2 Squat Cleans

(work with 70-80% of your 1RM Squat Clean)


EMOM x 5 mins:

1 Squat Clean from High Blocks (knee level) + 1 Squat Clean (75% 1RM)


Option #2:

On the Assault Bike complete 5-6 x 1000m Fartlek separated this way:

250m Hard

250m Standing

250m Active

250m Hard

Rest Walk 2 mins

Archives Previous WODs
Daily Workout - Fri, Jun 2

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


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


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.


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