WOD: Saturday, September 22nd, 2018

Posted September 21, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Banded Lat Pull downs – 10 Reps per side
Banded Shoulder Rotations- 10 Reps per side
Banded Shoulder Stretch – 1 Minute per side

Pre-Game: 4 Rounds

30 Double Unders
3 Shoulder to Overhead (ascending weighs)
5 Broad Jumps

Workout: For Time

2o Shoulder to Overhead (95/65)
16 Shoulder to Overhead (115/85)
12 Shoulder to Overhead (135/95)
8 Shoulder to Overhead (155/105)
4 Shoulder to Overhead (175/115)

B/W Rounds: 200 Meter Run + 10 Box Jumps (30/24)

Strength: Bench Press

4 sets x 5 Reps at a 31×0 Tempo

*3 seconds on the way down, 1 second pause at the chest each rep

Core: 4 Rounds

10 Banded Paloff Presses
10 Banded Rotations

WOD: Friday, December 2nd, 2022

Warm-up: Group Dynamic

Cat Camels w/ :03s Pause- 10 Total (5 per position)
PVC Pass Through – 10 SLOW Reps
PVC Lat/Shoulder Stretch – :30s per side x 3

——————————————————————————————————–

Strength: Push Press (15 Minutes)

Establish a one rep max

*Make sure you rest between each heavy attempt

——————————————————————————————————–

Workout: 2 Intervals

AMRAP x 2 Minutes

Max Calorie Row/Ski/Bike

-Rest :30s-

AMRAP x 5 Minutes

5 Hang Power Clean and Jerks (95/65)
5 Toes to Bar

-Rest 2 Minutes and repeat-

*Row and Ski must be done on damper 10
*Bike is Arms only
4 total scores – 2 for calories and 2 for AMRAP of clean and t2b

——————————————————————————————————–

Cardio Option: 2 Intervals

AMRAP x 2 Minutes

Max Calorie Row/Ski/Bike

-Rest :30s-

AMRAP x 5 Minutes

10 DB Hang Clean and Jerks (50/35) *5 per side
5 Toes to Bar

-Rest 2 Minutes and repeat-

——————————————————————————————————–

Core: 5 Rounds

15 GHD Sit Ups
15 GHD Back Extensions

Posted in Workout of the Day | Comments Off

Gym Lead Machine