WOD: Monday, February 11th, 2019

Posted February 10, 2019 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

KB Goblet squat tabata – 2 Minutes
Pigeon Stretch – 1 Minute Per side

Strength: Back Squat (12-15 Minutes)

5 sets x 3 Reps @70-75% of 1 Rep max

Workout: For Time

5 Rounds

21 Wall Balls (20/14)
15 Power Cleans (95/65)
9 Hand Release Push ups

-Then-

Buy Out: (50/35) Calorie Row OR (40/35) Calorie Bike/Runner

Cardio Option: For Time

5 Rounds

21 Wall Balls (20/14)
15 GHD Hip Extensions
9 Hand Release Push ups

-Then-

Buy Out: (50/35) Calorie Row OR (40/35) Calorie Bike/Runner

Core: 5 Rounds

15 Long Sit ups
30 Russian Twists (20/15)

WOD: Friday, April 19th, 2024 (Burpee Day 81)

Warm-up: Group Dynamic

Plank – Shoulder Tap Tabata – 2 Minutes
:20s Plank on hands – :10s of Shoulder Taps
Banded Shoulder Stretch – 1 Minute per side

——————————————————————————————————–

Strength: Strict Press (17 Minutes)

Sets 1 and 2: 2 Reps each at 90% of 1RM
Sets 3 and 4: 1 Rep each at 95% of 1RM

——————————————————————————————————–

Workout: For Time

400 Meter Med-Ball Run (20/14)

-Into-

3 Rounds

2 Wall Walks
12 Alt Front Rack Lunges (95/65)

-Then-

400 Meter Med-Ball Run (20/14)

-Into-

3 Rounds

12 Alt Front Rack Lunges (95/65)
2 Wall Walks

*Wall Walk Scaling Options:

Scale Reps (1 per round)
Scale Distance
Plyo Box Wall Walks (4 Reps per round)

——————————————————————————————————–

Cardio Option: For Time

400 Meter Med-Ball Run (20/14)

-Into-

3 Rounds

2 Wall Walks
16 DB Lunges (50/35)

-Then-

400 Meter Med-Ball Run (20/14)

-Into-

3 Rounds

16 DB Lunges (50/35)
2 Wall Walks

——————————————————————————————————–

Core: 5 Rounds

15 GHD Sit Ups
15 GHD Back Extensions

Posted in Workout of the Day | Comments Off

Gym Lead Machine