WOD: Friday, December 8th, 2017

Posted December 7, 2017 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Wrist Rotations – 30 Reps
Straight leg floor touches – 10 Reps
Knee to Elbow Plank Holds – :20 each side

Pre-Game: 5 Rounds

5 Deadlifts (ascending Weights)
5 Step ups
5 Push ups
25 Double Unders

Workout: 4 Rounds

30 Deadlifts (135/95)
30 Dumbbell Step Ups 20 inch box (25/20) x2
30 Hand-Release Push ups
Between Rounds : 50 Switches

Cardio Option: 4 Rounds

500 Meter Row
25 GHD Sit ups
20 Cal Bike
20 Switches

Strength: Bench Press + Curls

5 sets of 5 Bench press + 10 Dumbbell Curls

Core: 5 Rounds

15 GHD sit ups
15 GHD Back extensions

WOD: Friday, September 13th, 2024

Warm-up: Group Dynamic

2 minutes of movements
:20s Lateral Hops, Air Squats, Up-Downs
Pigeon Stretch – 1 Minute per side

——————————————————————————————————–

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

200 Meter Run
2 Squat Cleans

*Can be done as touch n’ go or drop singles

*Start light (around 60%) and build

——————————————————————————————————–

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

Station1: Max Box Jump Overs (24”/20”)
Station2: Max Front Squats (95/65)
Station3: Max Calorie Row/Bike/Runner/Ski
Station4: Rest

*3 Scores:

Total accumulated reps through all 3 working stations
Brand new score for each interval

——————————————————————————————————–

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

Station1: Max Box Jump Overs (24”/20”)
Station2: Max KB/DB Goblet Squats (24K/16K)(50/35)
Station3: Max Calorie Row/Bike/Runner/Ski
Station4: Rest

*3 Scores:

Total accumulated reps through all 3 working stations
Brand new score for each interval

——————————————————————————————————–

Core: 5 Rounds

15 GHD Sit Ups
15 GHD Back Extensions

Posted in Workout of the Day | Comments Off

Gym Lead Machine