WOD: Thursday, September 13th, 2018

Posted September 12, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Group Jog – 3 Laps
High Knees – 1 Lap
Butt Kicks – 1 Lap
Frankenstein Kicks – 1 Lap
Couch Stretch – 1 Minute per side

Pre-Game: 4 Rounds

Run the Stairs
3 Back Rack Lunges (ascending weights) *each leg
5 KB Goblet Squats (16k/12k)

Workout: 3 Rounds

30 Alternating Back Rack Lunges (95/65)
30 Bar Over Burpees
30 Wall Balls (20/14)

Core: 4 Rounds

15 Ab-Wheels
30 Muffin Toppers (35/25)

WOD: Tuesday, July 15th, 2025

Group Dynamic Warmup:

Plank – Shoulder Tap Tabata – 2 Minutes
:20s Plank on hands – :10s of Shoulder Taps
Banded Shoulder Stretch – 1 Minute per side

——————————————————————————————————–

Pre-Game: 4 Rounds

(12/9) Calorie Row/Bike/Ski
5 Push Press (ascending weights)

——————————————————————————————————–

Workout: For Time

(32/24) Calorie Row/Ski OR (24/18) Cal Bike

-into-

3 Rounds

12 High Plank Step Ups (45)
8 Push Press (115/85)

-Then-

(32/24) Calorie Row/Ski OR (24/18) Cal Bike

-into-

3 Rounds

8 Push Press (115/85)
12 High Plank Step Ups (45)

——————————————————————————————————–

Cardio Option: For Time

For Time

(32/24) Calorie Row/Ski OR (24/18) Cal Bike

-into-

3 Rounds

12 High Plank Step Ups (45)
8 DB Push Press (50/35) *8 per side

-Then-

(32/24) Calorie Row/Ski OR (24/18) Cal Bike

-into-

3 Rounds

8 DB Push Press (50/35) *8 per side
12 High Plank Step Ups (45)

——————————————————————————————————–

Core: 4 Rounds

30 Flutter Kicks
:30s 6-inch Hold

Posted in Workout of the Day | Comments Off

Gym Lead Machine