WOD: Friday, September 14th, 2018

Posted September 13, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

PVC Lateral Hop Tabata- 2 Minutes
Frog Stretch – 1:30 Hold

Strength: Pause Front Squat (12-15 Minutes)

Build to a one rep max pause front squat

*Hold the bottom position for 3 seconds

Workout: AMRAP x 18 Minutes

36 Double Unders
12 Shoulder To Overhead (85/60)
3 Rope Climbs

*Rope Climb Modification = 2:1 Rope Ascents (6 reps)

Cardio Option: AMRAP x 18 Minutes

300 Meter Run
15 GHD Sit ups
30 Double Unders
15 Jump Squats

Core: 5 Rounds

15 GHD Sit-Ups
15 GHD Back Extensions

WOD: Saturday, November 14th, 2026

Group Dynamic Warmup:

Glute Bridge – Hip Thrust Tabata – 2 Minutes
:20s Plank on hands – :10s of Hip Thrusts
Couch Stretch – 1 Min per side

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Pre-Game: 4 Rounds

Run to the end of the driveway
3 Hang Squat Cleans (ascending weights)
:15s Hollow Hold

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Workout: For Time

500 Meter Run
30 Ab-Mat Sit Ups
15 Burpees to a target
10 Hang Squat Cleans (115/85)

-THEN-

500 Meter Run
30 Ab-Mat Sit Ups
10 Burpees to a target
10 Hang Squat Cleans (135/95)

-THEN-

500 Meter Run
30 Ab-Mat Sit Ups
5 Burpees to a target
10 Hang Squat Cleans (155/105)

*CRx: (135/95) / (155/105) / (185/125)

*Burpee to target standard is a 2 hand touch

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Cardio Option: For Time

500 Meter Run
30 Ab-Mat Sit Ups
15 Burpees to a target
10 DB Hang Squat Cleans (50×2/35×2)

-THEN-

500 Meter Run
30 Ab-Mat Sit Ups
10 Burpees to a target
10 DB Hang Squat Cleans (50×2/35×2)

-THEN-

500 Meter Run
30 Ab-Mat Sit Ups
5 Burpees to a target
10 DB Hang Squat Cleans (50×2/35×2)

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Accessory Work: Barbell Bicep Curls

4 Sets x 10 Reps

*increase the weight per set

*try to keep all sets of 10 unbroken

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Core: 4 Rounds

20 Weighted Reach the ceilings (25/15)
20 Kick the Ceilings

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