WOD: Monday, October 29th, 2018

Posted October 28, 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
Couch Stretch – 1 Minute per side

Strength: Back Squat (12-15 Minutes)

Build to a one-rep max for the day

Workout: 4 Rounds

400 Meter Run
12 Alternating Pistols
8 Power Cleans (105/75)

*Pistol Modification/Scale= 24 KB/DB Goblet Squats (24k/16k)(50/35)

Cardio Option: 4 Rounds

400 Meter Run
24 Rage Balls (20/15)
12 Alternating Pistols

Core: 5 Rounds

20 Reach the ceilings
20 Kick the ceilings

WOD: Friday, April 26th, 2024 (Burpee Day 88)

Warm-up: Group Dynamic

Plank – Push Up Tabata – 2 Minutes
:20s Plank on Hands – :10s of SLOW Push Ups
Banded Shoulder Stretch – 1 Minute per side

——————————————————————————————————–

Strength: Strict Press (17 Minutes)

Establish a new 1 Rep Max

*Warm Up Rep scheme:

3-3-2-2-1-1-1-1-1-….

——————————————————————————————————–

Workout: AMRAP x 15 Minutes

12 Med-Ball Push Press (20/14)
8 Box Jump Overs (24”/20”)
4 DB Devils Press (50/35) *2 per side

*Every 3 Minutes (NOT including 0:00) complete:

Run to the end of the driveway (150 M Air Runner)

*Score is total # of Rounds + Reps completed in 15 Minutes

——————————————————————————————————–

Core: 5 Rounds

15 GHD Sit Ups
15 GHD Back Extensions

Posted in Workout of the Day | Comments Off

Gym Lead Machine