WOD: Monday, November 27th, 2017

Posted November 26, 2017 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Knee to elbow Planks (both sides) – :30 on each side
PVC Overhead Squat – 10 Reps (;03 descent)
Butterfly Stretch – 1 min

Pre-Game: 6-Minute EMOM

4 Burpees + 4 Dumbbell Squat Snatches (Ascending Weights)

Workout: 5 Rounds

200M Run
12 Toes 2 Bar
16 Single Dumbbell Squat Snatches (50/35)

Strength: Double Kettlebell Overhead Squats

Sets of 3 for Max Weight
5 Count Hold at the Bottom

Core: 4 Rounds

20 Long Sit-ups
20 Superman Rocks

WOD: Friday, May 10th, 2024 (Burpee Day 102)

Warm-up: Group Dynamic

Glute Bridge – Hip Thrust Tabata – 2 Minutes
:20s Glute Bridge – :10s of Hip Thrusts
Pigeon Stretch – 1 Minute per side

——————————————————————————————————–

Strength-Endurance: Every 2:30 minutes x 5 Rounds

200 Meter Run / 250 Meter Row / 600 Meter Bike
3 Front Squats

*Bar can come from the rack or from the floor

*Athletes can choose to increase the weight or stay the same

——————————————————————————————————–

Workout: 3 Intervals (1 Minute ON / :15s Transition)

Station1: Max Ab-Mat Sit Ups
Station2: Max Alt Front Rack Lunges (95/65)
Station3: Max Burpees Over Bar
Station4: Max Calorie Row/Bike/Runner/Ski
Station5: Rest

*3 Total Scores:

Total reps accumulated through all stations for each interval

——————————————————————————————————–

Cardio Option: 3 Intervals (1 Minute ON / :15s Transition)

Station1: Max Ab-Mat Sit Ups
Station2: Max Alt DB Lunges (50/35)
Station3: Max Burpees Over DB
Station4: Max Calorie Row/Bike/Runner/Ski
Station5: Rest

——————————————————————————————————–

Core: 3 Rounds

15 GHD Sit Ups
15 GHD Back Extensions

Posted in Workout of the Day | Comments Off

Gym Lead Machine