WORKOUTS POSTED IN ADVANCE

Posted July 24, 2018 by Diogo Dias & filed under Workout of the Day.

Workouts have been posted a week and a half in advance. Please make sure you check the right date for the correct workout of the day. ENJOY 🙂

WOD: Wednesday, June 24th, 2026

Group Dynamic Warmup:

Glute Bridge – Hip Thrust Tabata – 2 Min
:20s Glute Bridge Hold – :10s of Hip Thrusts
Banded Hamstring Stretch – 1 Min per side

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Strength: Deadlift (17 Minutes)

Establish a heavy single

*Warm Up Rep Scheme:

3-3-2-2-1-1-1-etc…

*New Strength Cycle:

Mondays- Back Squat (1RM)
Wednesdays- Deadlift (1RM)
Fridays- Bench Press (1RM)

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Workout: AMRAP x 15 Minutes

(15/12) Cal Row/Ski OR (12/9) Cal Bike
12 Med-Ball Box Step Overs (20/14)(24”/20”)
9 Toes to Bar

*One score: total # of rounds + reps completed

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Core: 4 Rounds

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

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