Daily Workout WOD, October 11, 2022

Daily Workout – Tue, Oct 11

Metcon

Complete 3 sets of:

1 min on, 1 min off of your choice of Cardio

(with increasing intensity)

Then for 6 mins cycle through:

6/side Banded Side Clams

6/side DB Lateral Lunges

12 Banded Squats

12 Banded Face Pulls

12 Shoulder Activations

Back Squat (Weight)

In 20 mins complete 5 sets of:

5 Back Squats (T22X1)

Rest 30 secs

1-3 Legless Rope Climbs or Rope Climbs / 3-5 Strict Pull Ups / 8-10 Tough Ring Rows

Rest up to 2 mins

Metcon (Time)

AQAP complete 3 rounds of:

20/15 Cals Assault Bike or 25/20 Cals Row

20 Alternating DB Snatches (50/35 – 35/25 – 25/15)

20 Double DB Front Rack Lunges (50/35 – 35/25 – 25/15)

Rest 3 mins

AQAP complete:

40/30 Cals Assault Bike or 50/40 Cal Row

20 Alternating DB Hang Snatches (50/35 – 35/25 – 25/15)

20 Double DB Front Rack Lunges (50/35 – 35/25 – 25/15)

Time Cap: 18 mins

Optional Extra Work

Complete 20-30 mins of:

5 min Run

5 min Assault Bike

(both at moderate pace)

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

Daily Workout WOD, October 11, 2022

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