WOD: Sunday, April 15th, 2015 (Burpee Day 71)

Posted April 14, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

PVC Pass Throughs – 15 Reps
PVC Hip Swings – 10 Reps in each direction
Samson Stretch – 1 Minute per side

Pre-Game: 4 Rounds

150 Meter Row (10/8 Cal Bike)
5 Power Snatches
5 Atomic Sit ups

Workout: AMRAP 18 Minutes

40 Switches
30 Power Snatches (75/55)
20 Toes 2 Bar

Strength: Ring Dips

Work on getting comfortable with the rings or adding weight to the ring dip

Core: 4 Rounds

30 Muffin Toppers
:30 Hollow Hold

WOD: Sunday, February 1st, 2026 (Burpee Day 6)

Group Dynamic Warmup:

Jumping Jacks – 30 Reps
Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
Banded Hamstring Stretch – 1 Minute per side

——————————————————————————————————–

Pre-Game: 3 Rounds (10 Min Cap)

250 Meter Row/Ski OR 500 M Bike
5 Deadlifts (ascending weights)

——————————————————————————————————–

Workout: Ladder + For Time

Part A – Ladder x 12 Minutes

3, 6, 9, 12, 15, 18, 21, 24, etc…

Calorie Row/Bike/Ski
Deadlifts (205/135)
21 Double Unders

-Rest 2 Minutes-

Part B – For Time

500 Meter Row/Ski OR 1200 M Bike

*Double unders will be 21 reps for every round

Two Scores:

Last Full round completed + partial reps for Part A
Time for Part B

——————————————————————————————————–

Cardio Option: Ladder + For Time

Part A – Ladder x 12 Minutes

3, 6, 9, 12, 15, 18, 21, 24, etc…

Calorie Row/Bike/Ski
Rage Balls (20/15)
21 Double Unders

-Rest 2 Minutes-

Part B – For Time

500 Meter Row/Ski OR 1200 M Bike

——————————————————————————————————–

Core: 4 Rounds

30 Mountain Climbers
:30s Side Plank (per side)

Posted in Workout of the Day | Comments Off

Gym Lead Machine