WOD: Wednesday, January 24th, 2018

Posted January 23, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Jumping Jacks – 25 Reps
Single leg glute bridges – 10 Reps each side
Pigeon Stretch – 1 Min each side

Pre-Game: 4 Rounds (10 minute Cap)

200 Meter Row
8 Deck Squats (25/15)
4 Overhead Squats (Ascending weights)

Workout: 3 Cycles (2 Rounds per cycle/ 1 min rest b/w cycle)

200 Meter Run
15 Toes 2 Bar
*Overhead Squats

Cycle 1= 15 Reps (115/85)

Cycle 2= 10 Reps (135/95)

Cycle 3= 5 Reps (155/105)

Strength: Power Snatch Complex

1 Snatch Pull + 1 Hang Power Snatch + 1 Power Snatch

Build up to a heavy single in the complex

Core: 5 Rounds

10 Atomic Sit-ups
:30 Hollow Hold

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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