WOD: Friday, December 7th, 2018

Posted December 6, 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
Pigeon Stretch – 1 Min Per side

Strength: 3 Position Clean (12-15 Minutes)

4 sets @60-65% of 1 Rep Max Clean

Workout: 5 Rounds

Calorie Row/Bike/Runner (18/15)
12 Thrusters (95/65)
9 Burpees Over Bar
6 Pull ups

Cardio Option: 5 Rounds

Calorie Row/Bike/Runner (18/15)
15 GHD Sit Ups
9 Burpees Over Bar
6 Pull ups

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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