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: Monday, May 4th, 2026 (Burpee Day 98)

Group Dynamic Warmup:

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

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Strength: Clean/Front Squat Complex (17 Minutes)

4 Sets of:

2 Hang Cleans + 2 Cleans + 2 Front Squats

Sets 1 and 2: Complex done at 75% of 1RM
Sets 3 and 4: Complex done at 80% of 1RM

*Each set consists of 6 total reps

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Workout: For Time

300 Meter Run

-into-

2 Rounds

12 Box Jump Overs (24”/20”)
12 Thrusters (95/65)

-Rest 1 Minute-

300 Meter Run

-into-

2 Rounds

10 Box Jump Overs (24”/20”)
10 Thrusters (95/65)

-Rest 1 Minute-

300 Meter Run

-into-

2 Rounds

8 Box Jump Overs (24”/20”)
8 Thrusters (95/65)

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Cardio Option: For Time

300 Meter Run

-into-

2 Rounds

12 Box Jump Overs (24”/20”)
12 DB Thrusters (50×2/35×2)

-Rest 1 Minute-

300 Meter Run

-into-

2 Rounds

10 Box Jump Overs (24”/20”)
10 DB Thrusters (50×2/35×2)

-Rest 1 Minute-

300 Meter Run

-into-

2 Rounds

8 Box Jump Overs (24”/20”)
8 DB Thrusters (50×2/35×2)

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Core: 4 Rounds

15 Ab-Wheels
30 Plate Twists (25/15)

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