WOD: Friday, August 24th, 2018

Posted August 23, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Jumping Jacks – 30 Reps
PVC Pass Throughs – 15 Reps
Pigeon Stretch – 1 Minute per side

Pre-Game: 4 Rounds

Calorie Row/Bike/Runner (10/8)
5 KB Goblet Squats (16k/12k)
10 Alternating Dumbbell Snatches (ascending weights)

Workout: For Time

Buy In: 1,000 Meter Row OR Calorie Bike/Runner (60/50)

-THEN-

3 Rounds

50 Double Unders
30 Wall Balls (20/14)
10 Alternating Dumbbell Snatches (50/35)

Cardio Option: 4 Rounds

300 Meter Run
25 GHD Sit ups
15 Calorie Row/Bike/Runner
25 Switches

Core: 5 Rounds

15 GHD Sit-Ups
15 GHD Back extensions

WOD: Monday, October 14th, 2024

Warm-up: Group Dynamic

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

——————————————————————————————————–

Strength: Thruster (17 Minutes)

4 Sets

Sets 1 and 2: 3 Reps each at 85% of 1RM
Sets 3 and 4: 2 Reps each at 90% of 1RM

*Focus on being explosive out of the squat

*Rest between sets

*Belt, knee sleeves, wrist straps, lifters are all helpful

——————————————————————————————————–

Workout: For Time

400 Meter Run
40 Alt DB Box Step Ups (50/35)
40 Weighted Ab-Mat Sit Ups (20/14)

-Then-

300 Meter Run
30 Alt DB Box Step Ups (50/35)
30 Weighted Ab-Mat Sit Ups (20/14)

-Then-

200 Meter Run
20 Alt DB Box Step Ups (50/35)
20 Weighted Ab-Mat Sit Ups (20/14)

*DB can be held in any style

——————————————————————————————————–

Core: 4 Rounds

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

Posted in Workout of the Day | Comments Off

Gym Lead Machine