WOD: Sunday, July 8th, 2018

Posted July 7, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Jumping Jacks – 25 Reps
KB Goblet Squat Tabata – 2 Minutes
Samson Stretch – 1 Min per side

Pre-Game: 4 Rounds

30 Double Unders
5 Back Squats (ascending weights)
5 Atomic Sit ups (25/15)

Workout: “Chipper” For Time

500-400-300-200-Run the Stairs (Meter Run)
50-40-30-20-10 Switches
25-20-15-10-5 Back Squats (95/65) *From the floor

Endurance: Assault Runner intervals

5 sets – :15s sprint + :45s jog

Core: 5 Rounds

30 Bicycles
30 Muffin Toppers (25/15)

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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