WOD: Thursday, April 19th, 2018 (Burpee Day 75)

Posted April 18, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Arm Circles Tabata – 2 Minutes (alt big, small, and directions)
Toe Touches – 10 SLOW reps
Banded Hamstring Stretch – 1 Minute Per side

Strength: Deadlift (10-12 Minutes)

5 Sets x 5 Reps @70% of 1-Rep max

Workout: AMRAP 15 Minutes

30 Switches
5 Hang DB Clean and Jerks Right Arm (50/35)
10 Pull ups
5 Hang DB Clean and Jerks Left Arm (50/35)

*Clean and jerks can also be done with a KB (24k/16k)

Endurance: Rowing Sprints

5 sets x 200 meters as fast as possible, Rest 1 Minute

Core: 4 Rounds

15 Evil Wheels
:30 Hollow Hold

WOD: Wednesday, January 15th, 2025

Warm-up: Group Dynamic

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

——————————————————————————————————–

Strength: Clean Complex (17 Minutes)

Establish a new 1 Rep Max

*1 Clean (from the floor) + 1 Hang Clean

*Cleans can be squat or power

*Try to keep it the same from week 1

——————————————————————————————————–

Workout: 4 Intervals (3 Minutes ON / 1 Minute OFF)

AMRAP x 3 Minutes

9 Toes to Bar
6 Box Jumps (24”/20”)
3 Power Cleans (135/95)

*Pick up where you leave off after rest period

*One score – total # of rounds + reps completed

——————————————————————————————————–

Cardio Option: 4 Intervals (3 Minutes ON / 1 Minute OFF)

AMRAP x 3 Minutes

9 Toes to Bar
6 Box Jumps (24”/20”)
9 Russian KB Swings (24K/16K)

*Pick up where you leave off after rest period

*One score – total # of rounds + reps completed

——————————————————————————————————–

Core: 4 Rounds

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

Posted in Workout of the Day | Comments Off

Gym Lead Machine