WOD: Saturday, September 15th, 2018

Posted September 14, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Group Jog – 3 Laps
Banded Lat pull downs – 10 Reps per side
Banded Shoulder Stretch – 1 Minute per side

Pre-Game: 4 Rounds (10 Minute cap)

Run the stairs
3 Power Snatches (ascending weights)
:10s Knee Raise hold from the pull up bar

Workout: For Time

Run 300 Meters
10 Toes 2 Bar
12 Power Snatches (95/65)

Run 300 Meters
10 Toes 2 Bar
9 Power Snatches (115/75)

Run 300 Meters
10 Toes 2 Bar
6 Power Snatches (135/85)

Run 300 Meters
10 Toes 2 Bar
3 Power Snatches (155/95)

Strength: Bench Press

4 sets x 10 Reps

*Work to a heavy set of 10

Core: 4 Rounds

30 Bicycles
30 Russian Twists (25/15)

WOD: Thursday, December 18th, 2025

Group Dynamic Warmup:

Glute Bridge – Hip Thrust Tabata – 2 Minutes
:20s Glute Bridge Hold – :10s of Hip Thrusts
Banded Hamstring Stretch – 1 Min per side

——————————————————————————————————–

Pre-Game: 4 Rounds

200 Meter Row OR 300 Meter Bike
5 Deadlifts (ascending weights)
:15s Hanging Knee Raise Hold

——————————————————————————————————–

Workout: For Time

250 Meter Row OR 600 M Bike

-Then-

13 – 11 – 9

Toes to Bar
Deadlifts (205/135)

-into-

500 Meter Row OR 1200 M Bike

-into-

9 – 11 – 13

Deadlifts (205/135)
Toes to Bar

-Then-

250 Meter Row OR 600 M Bike

*RX+: DL’s (225/155) / *CRX: DL’s (245/175)

——————————————————————————————————–

Cardio Option: For Time

250 Meter Row OR 600 M Bike

-Then-

13 – 11 – 9

Toes to Bar

21 – 15 – 9

Russian KB Swings (24K/16K)

-into-

500 Meter Row OR 1200 M Bike

-into-

9 – 15 – 21

Russian KB Swings (24K/16K)

9 – 11 – 13

Toes to Bar

-Then-

250 Meter Row OR 600 M Bike

——————————————————————————————————–

Core: 4 Rounds

10 Banded Palloff Presses
10 Banded Rotations

Posted in Workout of the Day | Comments Off

Gym Lead Machine