WOD: Tuesday, January 23rd, 2018

Posted January 22, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Group Jog (down and back) x2
Frankenstein Walks (down and back)
Duck Walks (down and back)
Lunge and twist (down and back)
Couch Stretch – 1 minute each side

Strength: Front Squat

5 sets – 5 Reps @70% of your 1 rep max

Workout: 15 Minute Ladder

(3,6,9,12,15,18,21,etc..)

Thrusters (95/65)
Bar Over Burpees

Skill: Handstand Push ups

EMOM x 10

Pick a number that you can maintain for all ten minutes, or work on handstand push ups for 10 minutes

Core: 4 Rounds

20 Flutter Kicks
10 Evil Wheels

WOD: Monday, October 14th, 2024

Warm-up: Group Dynamic

Glute Bridge – Hip Thrust Tabata – 2 Minutes
:20s Glute Bridge Hold – :10s of Hip Trusts
Couch Stretch – 1 Minute per side

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Strength: Thruster (17 Minutes)

4 Sets

Sets 1 and 2: 3 Reps each at 85% of 1RM
Sets 3 and 4: 2 Reps each at 90% of 1RM

*Focus on being explosive out of the squat

*Rest between sets

*Belt, knee sleeves, wrist straps, lifters are all helpful

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Workout: For Time

400 Meter Run
40 Alt DB Box Step Ups (50/35)
40 Weighted Ab-Mat Sit Ups (20/14)

-Then-

300 Meter Run
30 Alt DB Box Step Ups (50/35)
30 Weighted Ab-Mat Sit Ups (20/14)

-Then-

200 Meter Run
20 Alt DB Box Step Ups (50/35)
20 Weighted Ab-Mat Sit Ups (20/14)

*DB can be held in any style

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Core: 4 Rounds

15 Ab-Wheels
30 Plate Twists (25/15)

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