Daily Workout WOD, December 13, 2022

Daily Workout – Tue, Dec 13

Metcon

For 8 mins cycle through the following:

1 min Cardio Machine of your choice

10 Banded Hollow Pull Overs

10 PVC Hip Hinges

10 Light KB Swings

10 Banded Pull & Rotates

Deadlift (Every 90 secs x 9 mins (6 rds):
5 Touch and Go Deadlifts at 75-80% of your 1RM)

Complete the final 2 sets at one weight

Rest 2 Minutes

Power Clean (EMOM x 6 mins:
6 Touch and Go Power Cleans at 60-70% of your 1RM)

Complete the final 2 sets at one weight

Metcon (Time)

AQAP complete:

10 Box Jumps (24/20)

10 DB Hang Squat Cleans (50/35 – 35/25 – 25/15)

2-4-6-8-10-12-10-8-6-4-2 Strict HSPUs / DB Presses / Push Ups

Time Cap: 17 mins

Try to push yourself here. Aim to go UNBROKEN for as long as possible, especially on the HSPUs!

Optional Extra Work

Complete 2 sets of the following at 60-70% of your Max Heart Rate:

3 min Run at RPE 8/10

Rest Walk 1 min

5 min Run at RPE 7/10

Rest Walk 90 secs

7 min Run at RPE 6/10

Rest Walk 2 mins

Archives

Previous WODs

Daily Workout - Mon, Jun 5

Metcon

200m Run

90 secs/side Couch Stretch

90 secs Wrist Stretch on the floor

Then complete 2 sets of:

50 Single Under Jump Rope

6/side Single Arm KB/DB Front Rack Rear Foot Elevated Split Squats

6/side DB/KB Single Leg Romanian Deadlifts

6 KB/DB Goblet Squats

Front Squat (In 15 mins complete the following sets: 1 x 10 at 50% of your 1RM 3 x 8 at 55-60% of your 1RM 1 x 6 at 65-70% of your 1RM)

Metcon (AMRAP - Rounds and Reps)

AMRAP x 10 mins:

10 Push Press (115/80)

10 Front Rack Lunges

1 Rope Climb / 3 Lay to Stands / 10 Pull Ups / 15 Ring Rows

Metcon

In the time remaining complete 2-3 sets of:

30 sec Hollow Hold

30 sec Plate Oblique Twist

1 min Front Plank Hold

Rest 30 secs

Optional Extra Work

Before Class

Complete 3 sets of:

5 Behind the neck Strict press + 5 Snatch Balances

(Build to a challenging but perfect load using your Split Jerk grip, not you Snatch grip)

Complete 5 sets from the high blocks (above your knees) of:

3 Snatch Pulls + 2 Power Snatches + 1 OH Squat

Start at 60% of your 1RM Power Snatch and build to about 70%

Rest 2 mins between each set

Daily Workout WOD, December 13, 2022

RESOURCES

NAVIGATION

Location