WOD: Sunday, December 31st, 2017

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

Warm-up: Group Dynamic

Jumping Jacks – 25 Reps
Very Slow Toe touches – 10 Reps
Sumo Inchworm Push ups (5-4-3-2-1)

Pre-Game: 4 Rounds

5 Deadlifts (ascending weights)
15 Ab Mat sit ups
5 Burpees

Workout: AMRAP 20 mins

10 Toes 2 Bar
15 Deadlifts (185/135)
20 Hand Release Push ups

Skill: Handstand Push ups

Work on Kipping, negatives, kicking upside down

Core: 4 Rounds

20 Long Sit-ups
1 min plank

WOD: Thursday, December 26th, 2024 (7:15, 8:30, 9:30, 4:45, 5:45 ONLY)

Warm-up: Group Dynamic

Med-Ball Squat Tabata – 2 Minutes
:20s bottom of squat hold – :10s of MB Squats
Pigeon Stretch – 1 Minute per side

——————————————————————————————————–

Strength: Clean Complex (17 Minutes)

Sets 1 and 2: 2 Cleans + 1 Hang Clean @80% of 1RM
Sets 3 and 4: 2 Cleans + 1 Hang Clean @85% of 1RM

*Can drop the bar between cleans from the ground

——————————————————————————————————–

Workout: AMRAP + For Time

Part A – AMRAP x 12 Minutes

(16/12) Calorie Row OR (12/8) Calorie Bike
12 Wall Balls (20/14)
4 DB Hang Clean and Jerks (50/35) *2 per side

-Rest 2 Minutes-

Part B – For Time

500 Meter Row OR 1200 Meter Bike

*Two Scores:

Total rounds + reps for Part A
Time for Part B

——————————————————————————————————–

Core: 4 Rounds

10 Weighted Hanging Knee Raises (25/15)
30 DB Side Bends (50/35)

Posted in Workout of the Day | Comments Off

Gym Lead Machine