WOD: Friday, December 1st, 2017

Posted November 30, 2017 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

PVC Pass Throughs – 10 Reps
PVC Hip Swings – 10 Reps each side
Spider-Man Lunges – 10 Reps

Workout: 3 Rounds (30 min Cap)

30 Hand Release Push Ups
40 Weighted Switches (35/25)
500 Meter Row

Cardio Option: 5 Rounds

20 Cal Bike
15 GHD Sit ups
10 Cal Bike
10 GHD Sit ups

Strength: Bench Press

5 sets – 3 Reps with a 2 second pause on chest

Work up to a moderate weight

Core: 5 Rounds

15 GHD Sit Ups
15 GHD Back Extensions

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

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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

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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

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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

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Core: 3 Rounds

15 GHD Sit Ups
15 GHD Back Extensions

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