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: Sunday, August 14th, 2022

Warm-up: Group Dynamic

Plank – Push Up Tabata – 2 Minutes
:20s plank on hands – :10s of SLOW push ups
Banded Shoulder Stretch – 1 Minute per side

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Pre-Game: 4 Rounds (12 Min Cap)

100 Meter Run
3 Hang Power Snatches (ascending weights)
5 Jump Squats

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Workout: AMRAP x 21 Minutes

Buy In: Run the Loop

-Then in remaining time AMRAP of:

3 Hang Power Snatches (105/75)
6 Burpee-Box Jumps (24”/20”)
(9/6) Calorie Row OR Bike

*Score is total # of rounds + reps completed in remaining time

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Cardio Option: AMRAP x 21 Minutes

Buy In: Run the Loop

-Then in remaining time AMRAP of:

6 DB Hang Snatches (50/35)
6 Burpee-Box Jumps (24”/20”)
(9/6) Calorie Row OR Bike

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Core: 4 Rounds

10 Weighted Hanging Knee Raises (20/15)
30 DB Side Bends (50/35)

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