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Daily Workout WOD, December 1, 2022

Daily Workout WOD, December 1, 2022

Daily Workout – Thu, Dec 1 Metcon

1 min of Preferred Cardio

90 secs/side Hip & Knee External Rotation on the floor

 

Then for 8 Mins cycle through:

5/side Banded Psoas March

8 Hip Thrusts

8/side Banded Side Clams

8/side Banded Side Lying Hip Abduction

8/side Banded Lateral Walk

8 Banded Squats

15 Hollow Rocks / 15 Sec Hollow Hold

Metcon

In a 17 min window perform 4-5 sets of:

Max(-2) Strict […]

Daily Workout WOD, November 29, 2022

Daily Workout – Tue, Nov 29 Metcon

200m Run

 

Complete 2 sets of:

6/side Med Ball Dead Bugs

6/side Med Ball Hip Thrusts (3 sec hold at the top

6/side OH Plate Reverse Lunge & Reach

 

Then complete 2 sets of:

8/side Rear Foot Elevated Split Squats

12 Light DB Reverse Flys

Metcon

In 5 mins […]

Platinum WOD, November 28, 2022

PL AHW 11.29.21 Please check your email for the invite to our 10:15am ZOOM workout! And don’t forget to wear your colors! 200m Run Warm Up Metcon (AMRAP – Rounds) AMRAP x 15 mins: 20 Crossovers 15 Squats 10 Push Ups 5 Jumping Jacks 100m Walk Cool Down Stretch

Daily Workout WOD, November 28, 2022

Daily Workout – Mon, Nov 28 Metcon

For 10 mins cycle through:

1 min Cardio of your choice

5/side Banded Dead Bugs

10/side Mountain Climbers (Knees to Elbows)

10 Down Ups

15 Air Squats

15 Banded Reverse Flys

Metcon (3 Rounds for reps)

Complete 3 sets of 2 mins on, 1 min off of:

25 T2B […]

Cardio CrossFit WOD, November 26, 2022

Cardio CrossFit – Sat, Nov 26 Metcon

Partner AMRAP x 8 mins:

200m Run

Partners Alternate after completed runs

Rest 2 Minutes Metcon (AMRAP – Rounds and Reps)

Partner AMRAP x 8 mins:

10 Squats

10 Push Ups

10 Sit Ups

Partners alternate after completed rounds

Rest 2 Minutes Metcon (AMRAP – Rounds and Reps)

Partner AMRAP x 8 […]

Barbell Club WOD, November 26, 2022

Barbell Club – Sat, Nov 26 Mobility and Barbell Warm Up Metcon

Complete 5 rounds of:

2 Strict High Pulls + 2 Strict Muscle Cleans + 2 Squat Muscle Cleans + 2 Tall Cleans

Power Clean + Parallel Clean + Squat Clean (Build to a heavy complex of: 1 + 1 + 1) Paused Clean Deadlifts […]

Platinum WOD, November 25, 2022

PL AHW 11.26.21 Please check your email for the invite to our 10:15am ZOOM Workout! 200m Run Warm Up Metcon TABATA: 1. Step Up Left + Step Up Right + Squat 2. Push Up + Shoulder tap Left + Shoulder Tap Right Metcon (AMRAP – Rounds and Reps) AMRAP x 10 mins: 10/side Crossovers 10 […]

Daily Workout WOD, November 25, 2022

Daily Workout – Fri, Nov 25 Metcon

200m Run

90 secs/side Hip & Knee External Rotation

 

Then complete 3 sets of:

10 Supinated Grip Banded Pull Downs (2 sec hold at the bottom)

10 Banded Face Pulls

10 Banded Slides

 

Then complete 3 sets of:

30 Single Under Jump Rope

5 Muscle Cleans

5 Squat Cleans

5 Jerks

Technical Work

In 10 mins complete the following:

Slow […]

Archives Previous WODs
Daily Workout - Fri, Jan 27
Metcon

200m Run

Then for 8 mins cycle through:

5 Inchworms

8/side RNT Prisoner Split Squats

5/side Alternating Single Leg V-Ups

8 Ring Rows

16 Banded Pull Apart

Metcon (AMRAP - Rounds and Reps)

AMRAP x 20 mins:

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

10 Burpees over DBs (facing)

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

3 Bar or Ring MUs or 10 T2B / Hanging Knee Raises

Squat Clean + Squat Clean & Jerk (EMOM x 10 mins: 1 Squat Clean + 1 Squat Clean & Jerk)
Perform the listed movements as a complex (does not have to be touch and go)

Start at about 50% and build to a heavy complex for the day

Optional Extra Work

EMOM x 9 mins:

1. 10 Banded DB Push Ups (down in 3 secs)

2. 30 sec Weighted Scapula Hold

3. 3 sec Eccentric Ring Dip + 3 Weighted Ring Dips