WOD: Monday, September 17th, 2018

Posted September 16, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

KB Goblet Squat Tabata – 2 Minutes
Couch Stretch – 1 Minute per side

Strength: Pause Back Squat (12-15 Minutes)

4 sets x 4 Reps @65-70% of 1-Rep Max

*3 second pause at the bottom of each squat

Workout: AMRAP Repeat x2

AMRAP x 9 Minutes

12/9 Calorie Row/Bike/Runner
9 Front Squats (95/65)
6 Burpee Box Jumps (24″/20″)

-Rest 2 Minutes-

AMRAP x 9 Minutes

6 Burpee Box Jumps (24″/20″)
9 Front Squats (95/65)
12/9 Calorie Row/Bike/Runner

Core: 5 Rounds

10 Knee Raises
:20s Knee Raise Hold

WOD: Thursday, January 8th, 2025

Group Dynamic Warmup:

Glute Bridge – Hip Thrust Tabata – 2 Minutes
:20s Glute Bridge Hold – :10s of Hip Thrusts
Couch Stretch – 1 Minute per side

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Pre-Game: 3 Rounds

Run to the end of the driveway
6 Alt Front Rack Lunges (ascending weights)
:10s Hollow Hold

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Workout: AMRAP x 20 Minutes

(16/12) Calorie Row OR (12/8) Cal Bike
12 Ab-Mat Sit Ups
8 Alt Front Rack Lunges (115/85)

*Every 4 Minutes (NOT including 0:00) complete:

200 Meter Run

*One score: rounds + reps completed in 20 minutes

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Cardio Option: AMRAP x 20 Minutes

(16/12) Calorie Row OR (12/8) Cal Bike
12 Ab-Mat Sit Ups
8 Alt DB Lunges (50/35)

*Every 4 Minutes (NOT including 0:00) complete:

200 Meter Run

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Core: 4 Rounds

10 Banded Paloff Presses
10 Banded Rotations

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