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Daily Workout WOD, December 5, 2022

Daily Workout – Mon, Dec 5

Metcon

200m Run

1 min/side Pigeon Pose on the floor

1 min Wrist Stretch

1 min/side Prisoner Split Squats (down in 3 secs)

1 min Barbell Front Squats (down in 3 secs)

1 min OH Barbell Reverse Lunges (down in 3 secs)

1 min Push Press (down in 3 secs)

1 min Split Jerk Practice

Metcon

In 5 mins Complete 3 sets of:

1 Squat Clean + 5 Jerk Dips + 1 Split Jerk

Build as comfortable

Squat Clean and Jerk (Weight)

In a 15 min window complete:

3 sets of 5 at 65-75% of your 1RM

3 sets of 3 at 80%

3 sets of 2 at 82.5-85% (pick one weight for these final 3 sets)

Metcon (AMRAP – Rounds and Reps)

AMRAP x 17 mins:

4-8 Strict HSPUs / 8 DB Strict Press / 8 DB Push Ups

8 Alternating Front Rack Lunges (165/115 – 115/80 – 75/55)

8 Bar Facing Burpees

8 Box Jumps (30/24 – 24/20)

Optional Extra Work

Complete 3-4 sets of:

8/side Glute Bridge Alternating DB Bench Press

Rest 45 secs

8/side Knee Supported Single Arm DB Row (TX120)

1 min Feet Elevated Ring Front Plank

Rest 90 secs

 

Every 90 secs x 12 mins:

12/9 Cal Assault Bike (as fast as possible)

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