WOD: Sunday, June 10th, 2018

Posted June 9, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Jumping Jacks – 25 Reps
Sumo Inchworm Push Ups (5-4-3-2-1)
Banded Hamstring Stretch – 1 Minute per side

Pre-Game: 4 Rounds

Run the stairs
5 Sumo Deadlift High Pulls (ascending weights)
5 Broad Jumps

Workout: 4 Rounds

30 Hand Release Push ups
20 Sumo Deadlift High Pull (75/55)
10 Box Jumps (30/24)

Skill: Bar Muscle up

Work on developing a big superman to hollow swing or linking multiple reps

Core: 4 Rounds

20 Reach the ceilings
20 Kick 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

——————————————————————————————————–

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

——————————————————————————————————–

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

——————————————————————————————————–

Core: 4 Rounds

15 Ab-Wheels
30 Plate Twists (25/15)

Posted in Workout of the Day | Comments Off

Gym Lead Machine