WOD: Friday, February 9th, 2018 (Burpee Day 6)

Posted February 8, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Jumping Jacks – 25 Reps
PVC Pass Throughs – 15 Reps
PVC Lat Stretch – 1 Minute

Pre-Game: 4 Rounds

300 Meter Row
3 Dumbbell Man Makers (ascending weights)
1 Round of Mini Cindy (3 Pull ups, 6 Push ups, 9 air Squats)

Workout: AMRAP 20 Minutes

30 Ab Mat sit ups
20 Pull ups
10 Man Makers (35’s/25’s)

Cardio Option: 4 Rounds

500 Meter Row
15 GHD sit ups
Calorie Bike (30/20)
10 GHD Sit ups

Strength: Bench Press & Dips

5 sets – 5 Reps @70-75% of 1 Rep Max

B/W Sets: 10 Dips on rings or matador

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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