WOD: Saturday, November 25th, 2017

Posted November 24, 2017 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Jumping Jacks – 25 Reps
Bear Crawl (down and back)
Crab Walk (down and back)

Pre-Game: 6-Minute EMOM

Even: 13/10 Calorie Row
Odd: 6 Burpee Box Jump Overs (24/20)

Workout: 21 Rounds (30-Minute Cap)

7 Ring Push-ups
7 Wallballs (20/14)
7 Overhead Squats (95/65)

Strength: Lunge Complex from the Ground (For Max Weight)

1 Squat Clean +
1 Front Rack Lunge Left +
1 Front Rack Lunge Right +
1 Shoulder to Overhead

Core: 3 Rounds

25 Plate Rainbows(15/10)
40 Russian Twists

WOD: Monday, October 14th, 2024

Warm-up: Group Dynamic

Glute Bridge – Hip Thrust Tabata – 2 Minutes
:20s Glute Bridge Hold – :10s of Hip Trusts
Couch Stretch – 1 Minute per side

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Strength: Thruster (17 Minutes)

4 Sets

Sets 1 and 2: 3 Reps each at 85% of 1RM
Sets 3 and 4: 2 Reps each at 90% of 1RM

*Focus on being explosive out of the squat

*Rest between sets

*Belt, knee sleeves, wrist straps, lifters are all helpful

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Workout: For Time

400 Meter Run
40 Alt DB Box Step Ups (50/35)
40 Weighted Ab-Mat Sit Ups (20/14)

-Then-

300 Meter Run
30 Alt DB Box Step Ups (50/35)
30 Weighted Ab-Mat Sit Ups (20/14)

-Then-

200 Meter Run
20 Alt DB Box Step Ups (50/35)
20 Weighted Ab-Mat Sit Ups (20/14)

*DB can be held in any style

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Core: 4 Rounds

15 Ab-Wheels
30 Plate Twists (25/15)

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