WOD: Wednesday, January 31st, 2018

Posted January 30, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Banded Lat pull downs – 1o Reps each side
Banded Shoulder rotations – 10 Reps each side
Couch Stretch – 1 Minute each side

Pre-Game: 4 Rounds

4 Burpees
8 Deck Squats (25/15)
4 Thrusters (ascending weights)

Workout: Open Workout “17.5”

10 Rounds
9 Thrusters (95/65)
35 Double Unders

Double Under sub = Calorie Row/Bike (12/9)

Strength: Squat Clean Complex

Work up to a heavy single 3 Position clean
(High hang + Low hang + Floor)

Core: 4 Rounds

10 Banded Paloff Presses
10 Banded Rotations

WOD: Wednesday, April 24th, 2024 (Burpee Day 86)

Warm-up: Group Dynamic

Glute Bridge-Hip Thrust Tabata – 2 Minutes
:20s Glute bridge hold – :10s of Hip Thrusts
Banded Hamstring Stretch – 1 Minute per side

——————————————————————————————————–

Strength: Deadlift (17 Minutes)

Establish a new 1 Rep Max

*Warm Up Rep scheme:

5-5-3-3-1-1-1-1-1-….

——————————————————————————————————–

Workout: 4 Rounds (1 Min Stations / NO Transition)

Station1: Max Power Snatches (105/75)
Station2: Max Calorie Row OR Bike
Station3: Max DB Box Step Ups (24”/20”)(50/35)
Station4: Rest

*4 Scores – Total accumulated reps for each round

*ONE DB on the step ups – hold however you want except on the thigh

——————————————————————————————————–

Cardio Option: 4 Rounds (1 Min Stations / NO Transition)

Station1: Max Alt DB Snatches (50/35)
Station2: Max Calorie Row OR Bike
Station3: Max DB Box Step Ups (24”/20”)(50/35)
Station4: Rest

——————————————————————————————————–

Core: 4 Rounds

10 Weighted Hanging Knee Raises (20/15)
:20s Unweighted Hanging Knee Raise Hold

Posted in Workout of the Day | Comments Off

Gym Lead Machine