WOD: Tuesday, August 7th, 2018

Posted August 6, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Group Jog – 3 Laps
Rig Squat Hold – 1:30 Hold
Banded Shoulder Stretch – 1 Minute per side

Pre-Game: 4 Rounds

Run the Stairs
5 KB Goblet Squats (16k/12k)
5 Shoulder to Overhead (ascending weights)

Workout: 4 Rounds

500 Meter Run
40 Double Unders
30 Wall Balls (20/14)
20 Shoulder to Overhead (105/70)

Skill Work: Kipping Pull ups

Work on timing and/or linking reps together

Core: 5 Rounds

15 Ab-Wheels
30 Mountain Climbers

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