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 23rd, 2026

Group Dynamic Warmup:

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

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Strength: Clean (17 Minutes)

4 Sets x 2 Reps

Sets 1 and 2: 2 Reps each at 80% of 1RM
Sets 3 and 4: 2 Reps each at 85% of 1RM

*Squat or Power from week 1

*All sets done as drop singles only!

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Workout: AMRAP x 15 Minutes

15 Ab-Mat Sit Ups
15 Wall Balls (20/14)
300 Meter Run

*One score: total # of rounds + reps completed in 15 min

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Core: 4 Rounds

10 Banded Palloff Presses
10 Banded Rotations

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