WOD: Wednesday, August 8th, 2018

Posted August 7, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Jumping Jacks – 25 Reps
Toe Touches – 1o SLOW Reps
Banded Hamstring Stretch – 1 Minute per side

Strength: Clean (12-15 Mins)

5 Sets x 1 Rep @95-97% of 1-Rep max

*Cleans can be squat or Power

**Last week before test week, get comfortable with the heavy percentages!

Workout: 5 Rounds

5 Deadlift (255/165)
8 Bar Over Burpees
13 Pull ups

Endurance: Assault Bike/Running Intervals

5 sets – :20s Sprint +:40s easy

Core: 4 Rounds

10 Hanging Knee Raises
10 Hanging Knee Raise HOLD

WOD: Thursday, February 12th, 2026 (Burpee Day 17)

Group Dynamic Warmup:

Plate Squat Tabata – 2 Minutes
:20s Bottom of squat hold – :10s of Plate Squats
Couch Stretch – 1 Min per side

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Pre-Game: 4 Rounds (12 Min Cap)

250 M Row / 200 M Runner / 500 M Bike
3 Front Squats (ascending weights)
:15s Hollow Hold

*Front squats come from the ground only

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Workout: For Time

1000 M Row / 800 M Runner / 2400 M Bike

-into-

45 Ab-Mat Sit Ups
10 Front Squats (115/85)
30 Ab-Mat Sit Ups
10 Front Squats (135/95)
15 Ab-Mat Sit Ups
10 Front Squats (155/105)

-Then-

1000 M Row / 800 M Runner / 2400 M Bike

*CRx: (135/95)(155/105)(185/115) (Same reps as Rx)

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Cardio Option: For Time

1000 M Row / 800 M Runner / 2400 M Bike

-into-

45 Ab-Mat Sit Ups
20 DB/KB Goblet Squats (24K/16K)(50/35)
30 Ab-Mat Sit Ups
20 DB/KB Goblet Squats (24K/16K)(50/35)
15 Ab-Mat Sit Ups
20 DB/KB Goblet Squats (24K/16K)(50/35)

-Then-

1000 M Row / 800 M Runner / 2400 M Bike

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Core: 4 Rounds

10 Banded Palloff Presses
10 Banded Rotations

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