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, September 2nd, 2026

Group Dynamic Warmup:

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

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Strength: Clean (17 Minutes)

Establish a heavy single

*Can be Squat OR Power – Athletes choice

*What you pick week 1 will be for the full cycle

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Workout: For Time

500 Meter Run

-THEN-

32 – 24 – 16 – 8

Wall Balls (20/14)
Alt Box Step Ups (24”/20”)

-THEN-

500 Meter Run

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Core: 4 Rounds

30 Bicycle Crunches
30 Scissor Kicks

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