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: Saturday, November 7th, 2026

Group Dynamic Warmup:

Banded Lat Pull Downs – 10 Reps per side
Banded Shoulder Rotations – 10 Reps per side
Banded Shoulder Stretch – 1 Min per side

—————————————————————————————————-

Pre-Game: 4 Rounds

Run to the end of the driveway
3 Power Snatches (ascending weights)
:10s Chin over Bar Hold

——————————————————————————————————–

Workout: For Time

400 Meter Run

-into-

1 Round

24 Alt Box Step Ups (24”/20”)
16 Power Snatches (115/75)
16 Pull Ups

-THEN-

400 Meter Run

-into-

2 Rounds

12 Alt Box Step Ups (24”/20”)
8 Power Snatches (115/75)
8 Pull Ups

-THEN-

400 Meter Run

-into-

4 Rounds

6 Alt Box Step Ups (24”/20”)
4 Power Snatches (115/75)
4 Pull Ups

*Rx+: Either (135/85) OR Bar MU (8 / 2×4 / 4×2)

*CRx: Either (135/85) AND Bar MU (8 / 2×4 / 4×2)

——————————————————————————————————–

Cardio Option: For Time

400 Meter Run

-into-

1 Round

24 Alt Box Step ups (24”/20”)
24 American KB Swings (24K/16K)
16 Pull Ups

-THEN-

400 Meter Run

-into-

2 Rounds

12 Alt Box Step Ups (24”/20”)
12 American KB Swings (24K/16K)
8 Pull Ups

-THEN-

400 Meter Run

-into-

4 Rounds

6 Alt Box Step Ups (24”/20”)
6 American KB Swings (24K/16K)
4 Pull Ups

——————————————————————————————————–

Accessory Work: Pause Bench Press

Build to a 3 Rep Max
Pause :03s at the chest on each rep

——————————————————————————————————–

Core: 4 Rounds

20 Weighted Reach the ceilings (25/15)
20 Kick the ceilings

Posted in Workout of the Day | Comments Off