WOD: Sunday, September 16th, 2018

Posted September 15, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

2 Minutes of movement
Alternate between :15s of high knees and butt kicks
Sumo Inchworm Push ups – 5-4-3-2-1 Reps

Pre-Game: 4 Rounds

Run the stairs
5 American KB Swings (ascending weights)
:20s Plank on Hands

Workout: For Time

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

-THEN-

4 Rounds

300 Meter Run
20 Ab-Mat sit ups
10 American KB Swings (24k/16k)

-THEN-

Buy Out: 1,000 meter Row OR Calorie Bike/Runner (60/50)

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

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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

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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

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Core: 4 Rounds

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

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