WOD: Tuesday, June 19th, 2018

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

Warm-up: Group Dynamic

Group Jog – 3 Laps
Sumo Inchworm Push ups (5-4-3-2-1)
Couch Stretch – 1 Minute per side

Pre-Game: 4 Rounds

Run the Stairs
5 Front Squats (ascending weights)
3 Strict Pull ups OR 5 Ring Rows

Workout: 4 Rounds

500 Meter Run
15 Front Squats (115/85)
10 Pull ups

CRX: 4 Rounds

500 Meter Run
10 Front Squats (185/115)
10 Chest 2 Bar Pull ups

Endurance/Skill: Double Unders

Flight Simulator (5-10-15-20-25-30-25-20-15-10-5)
Or work on your Double Unders

Core: 4 Rounds

30 Bicycles
:30s 6-inch Hold

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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