Daily Workout WOD, February 6, 2023

Daily Workout – Mon, Feb 6

Metcon

200 Run

EMOM x 8 mins:

1. 10 Down Ups + 10 Plank Knees to Elbows

2. 8/side Dead Bugs

Metcon

Every 5 mins x 25 mins:

500/400m Row or 400m Run

20 Burpees to a 6″ target

The goal here is to go as hard as you can on each interval. Start with your best time and try to sustain that pace throughout.

Metcon

Complete 5 sets of:

8/side DB Strict Press with neutral grip

Rest 30 secs

15 Banded Hollow or Tuck Pull Over

Rest 30 secs

15 Banded Pull Apart

Rest 90 secs

Optional Extra Work

Every 3 mins x 15 mins:

2 Hang Power Cleans + 3 Power Cleans at 60-70-75-80-82.5-85% of your 1RM Hang Clean

(no touch and go, reset on each with 5 secs between reps)

AQAP complete:

21-15-9 Push Press (95/65)

9-7-5 Ring MUs

Rest 2 mins

AQAP complete:

12-9-7 Shoulder to Overhead (185/125 max or 20-30lbs heavier than previous metcon)

12-9-6 Bar MUs

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Previous WODs

Daily Workout - Fri, Mar 24

Metcon

200m Run

1 min Straddle Stretch

1 min Dead Bug

1 min Banded Hip Thrusts

1 min Med Ball between knees Hip Thrusts

1 min Sumo Inchworms

1 min Sumo Deadlift High Hips

1 min Sumo Deadlift Low Hips

Sumo Deadlift (In a 12 min window complete 6 sets of: 3 Sumo Deadlifts Rest up to 2 mins between sets)

Focus here on the start and set up, NO TOUCH AND GO reps! Also, NO BELTS! Focus on form here and go for more reps at a lighter weight if needed.

Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

15 Hang Muscle Snatches (75/55) / 15 KB Swings (53/35)

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Rest 2 Minutes

Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

40 DUs / 40 Singles

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Optional Extra Work

Complete 3 sets of:

30 secs L-Sit Hold on Parallett Bar

30 secs Hollow Hold

30 sec/side Side Plank

Rest 90 secs

Daily Workout WOD, February 6, 2023

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