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Daily Workout WOD, May 1, 2023

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Daily Workout – Mon, May 1


200m Run

Complete 2 sets of:

10 sec Prone & Retract Hold

10 Prone WTY Stretches

Then complete 2 sets of:

6/side Back Rack Reverse Lunges (3 sec pause at the bottom)

6 Back Squat with 3 sec hold at the bottom

6 Back Squats with a 3 sec descent

Then complete 2 sets of:

10 Snatch or Clean Grip Deadlifts

10 Hang Muscle Snatches or Cleans

Back Squat (Complete 5 sets of:
5 Pause Back Squats at 60-75% of 1RM
Rest 1 min
8 Muscle Snatches or Muscle Cleans
Rest 2 mins)

In the Back Squats, pause at 90 degrees on the way down

We are not going for a PR on the squats today. Stay at 75% max!

Try to go as heavy as possible on the Muscle Snatch or Muscle Clean with perfect form

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 mins:

20/15 Calories Assault Bike or 25/20 Calorie Row

20 KB Goblet Squats (70/53)

15 Burpee Box Jump Overs (24/20)

Goal is to stay unbroken on the Goblet Squats for as long as possible.

Keep your cardio machine at around 90% effort.

In Class Stretch

2 mins/side Crossed Leg Glute Stretch on wall

Optional Extra Work

Before Class:

Hang Power Clean above the knees


Rest 90 – 120 secs between each set

1st wave: 55-60-65%

2nd wave: 60-65-70%

3rd wave: 65-70-75%

After Class:

Complete 4-5 sets of:

1000/800m Row

Rest 2 mins

Same pace on each

Stay between 65-80% of max heart rate