WOD: Friday, October 5th, 2018

Posted October 4, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

2 Minutes of Movement
:20s of high knees, butt kicks, pvc lateral hops
Frog Stretch – 1:30 Hold

Strength: Pause Front Squat (12-15 Minutes)

4 sets x 3 Reps at 80% of 1-Rep Max

*3 second pause at the bottom of each rep

Workout: 5 Rounds (3 Minute AMRAP / 1 Min rest)

As many rounds as possible in 3 Minutes of:

3 Power Snatches (115/75)
6 Air Squats
9 Ab-mat sit ups

*Pick up where you left off after minute of rest

Cardio Option: 4 Rounds

300 Meter Run
20 GHD Sit ups
10 American KB Swings (24k/16k)

Core: 5 Rounds

15 GHD Sit ups
15 GHD Back extensions

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

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Strength: Deadlift (17 Minutes)

Establish a new 1 Rep Max

*Warm Up Rep scheme:

5-5-3-3-1-1-1-1-1-….

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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

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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

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Core: 4 Rounds

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

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