WOD: Friday, January 26th, 2018

Posted January 25, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Group Jog (down and back) x3
Very Slow toe touches – 10 Reps
Sumo Inchworm Push ups (5-4-3-2-1)

Pre-Game: 9 Minute EMOM

Minute 1: 30 Double Unders
Minute 2: 10 Shuttle Runs (25 feet)
Minute 3: 5 Dumbbell Power Clean & Jerks (ascending weights)

Workout: AMRAP x20 Minutes

40 Weighted Switches (50/35) (one dumbbell)
20 Calorie Row/Bike
10 DB Power Clean & Jerks (50/35) (two dumbbells)

Strength: Bench Press

7 sets of 2 Reps

Work to a heavy double in 7 sets

Cardio Option: 4 Rounds

50 Switches
40 Cal Bike
30 GHD Sit ups

Core: 5 Rounds

15 GHD Sit ups
15 GHD Back Extensions

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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