WOD: Saturday, March 31st, 2018 (Burpee Day 56)

Posted March 30, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

KB Goblet Squat Tabata – 2 Minutes
Banded Lat Pull downs – 10 Reps per side
Banded Shoulder Rotations – 10 Reps per side

Pre-Game: 4 Rounds

Run to Millburn Avenue
5 Squat Snatches (ascending weights)
:20 Handstand Hold / :30 Plank

Workout: “Chipper” For Time

500-400-300-200-100 Meter Run
20-16-12-8-4 Handstand Push ups
10-8-6-4-2 Squats Snatches (135/95)

HSPU SUB = Hand release push ups

Skill: Double Unders

Mini Flight Simulator (5-35-5)
Or spend time working on some double unders

Core: 4 Rounds

20 Kick the Ceilings
20 Reach the Ceilings

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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