Tuesday, December 5th, 2017

Posted December 4, 2017 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Bear Crawl (down and back)
Crab Walk (down and back)
Sumo Inchworm Push ups (5-4-3-2-1)

Pre-Game: 12-Minute EMOM

Min 1: 6 Alternating Dumbbell Snatches (Ascending Weights)
Min 2: Calories on Rower (12/9)
Min 3: 1 Round of Mini Cindy (3 pull ups, 6 push ups, 9 Air squats)

Workout: Chipper For Time

100 Double Unders
50 Alternating Dumbbell Snatches (50/35)
25 Pull ups
80 Double Unders
40 Alternating Dumbbell Snatches (50/35)
20 Pull ups
60 Double Unders
30 Alternating Dumbbell Snatches (50/35)
15 Pull ups

Endurance: Assault Bike Work

2 Sets of 20 Calories As fast as Possible, Rest 2 minutes between sets

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

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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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