WOD: Sunday, December 24th, 2017

Posted December 23, 2017 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

PVC Pass Throughs – 12 Reps
Banded Pull aparts – 20 Reps
Duck walks (down and back)

Pre-Game: 4 Rounds

21 Double unders
5 Sumo Deadlift High pulls
5 Front Squats
5 Shoulder to Overhead

*All one barbell, all at ascending weights

Workout: 10 Rounds

10 Sumo DL High Pulls (75/55)
10 Front squats (75/55)
10 Shoulder 2 Overhead (75/55)

B/W Rounds: 5 Strict pull ups

Strength: Overhead Carries

Overhead yoke carries, overhead kettlebell carries, etc.

Core: 5 Rounds

20 Hollow Rocks
20 Russian Twists

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