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: Saturday, December 9th, 2023

Warm-up: Group Dynamic

Jumping Jacks – 30 Reps
Bird Dogs w/ :03s Pause per rep – 10 Reps (5 per side)
Banded Hamstring Stretch – 1 Minute per side

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Pre-Game: 4 Rounds (12 Min Cap)

Run to the end of the driveway (150 M Air Runner)
5 Deadlifts (ascending weights)
:10s Dead Hang from the pull up bar

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Workout: For Time

Buy In: 400 Meter Farmers Carry (50/35)(24K/16K)

-Then-

4 Rounds

15 Burpees to a Target (pull up bar)
12 Toes to Bar
9 Deadlifts (225/155)

-Then-

Buy In: 400 Meter Farmers Carry (50/35)(24K/16K)

*Two hand touch on the burpees

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Cardio Option: For Time

Buy In: 400 Meter Farmers Carry (50/35)(24K/16K)

-Then-

4 Rounds

15 Burpees to a Target (pull up bar)
12 Toes to Bar
(15/12) Calorie Row

-Then-

Buy In: 400 Meter Farmers Carry (50/35)(24K/16K)

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Strength: Bench Press

Establish a heavy single

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Core: 4 Rounds

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

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