Daily Workout WOD, February 16, 2023

Daily Workout – Thu, Feb 16

Metcon

200m run

90 secs/side Pigeon Pose

90 secs Hip 90/90

Then complete 2-3 sets of:

5/side Squat toThoracic Rotations

5/side Lateral Lunges

10 Banded Box Squat on Bench

Metcon

Complete 4 sets of:

5 Box Squat on Bench

Rest 1 min

6/side Seated DB Strict press

Rest 2 mins

We want to work with 4 tough sets on the squats

Metcon

EMOM x 25 mins:

1. 12 OH Squats / OH BB Lunges / Single DB Lunges

2. 10 Burpee Box Jump Overs (24/20)

3. 45 sec Farmers Carry

4. 6-8 Strict Pull Ups + 6-8 Strict HSPUs / Push Ups

5. 45 secs of a Cardio option of your choice

Optional Extra Work

Every 90 secs x 15 mins:

1 Behind the neck Split Jerk at 80% of 1RM

Complete 3 sets of:

20 Banded Biceps Curls

20 DB Lateral Raises

20 Banded Triceps Push Downs

Rest 2 mins

Archives

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 16, 2023

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