WOD: Monday, September 10th, 2018

Posted September 9, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

2 Minutes of movement
:20s of high knees, butt kicks, lateral hops
Pigeon Stretch – 1 Minute per side

Strength: Pause Back Squat (12-15 Minutes)

Build to a one rep max pause back squat

*(3 second pause at the bottom)

Workout: For Time

21-15-12-9-6-3

Power Cleans (105/70)
Box Jump Overs (24″/20″)
Toes to Bar

Core: 4 Rounds

10 Banded Paloff Presses
10 Banded Rotations

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