WOD: Monday, September 24th, 2018

Posted September 23, 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 at 75% of 1-Rep Max

*3 second pause at the bottom of each rep

Workout: For Time

3 Rounds

9 Power Cleans (95/65)
9 Burpees over Bar
9 Pull ups

-500 Meter Run-

3 Rounds

7 Power Cleans (115/85)
7 Burpees over Bar
7 Pull ups

-500 Meter Run-

3 Rounds

5 Power Cleans (135/95)
5 Burpees over Bar
5 Pull ups

Core: 4 Rounds

30 Mountain Climbers
:30s Knee to elbow plank hold (alternate sides)

WOD: Wednesday, December 31st, 2025 (7:15, 8:30, 9:30 ONLY)

Group Dynamic Warmup:

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

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Pre-Game: 4 Rounds (12 Min Cap)

1 Minute Row/Bike/Runner/Ski
3 Hang Power Cleans (ascending weights)

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Workout: For Time

Buy in: 25 Calorie Row/Bike/Runner/Ski

-Then-

10-9-8-7-6-5-4-3-2-1 Reps of:

Hang Power Cleans (115/85)
DB Box Step Overs (50/35)(24”/20”)

-Then-

Buy out: 26 Calorie Row/Bike/Runner/Ski

*RX+: HPC (135/95) / *CRX: HPC (155/105)

*DB must be held at your side in the suitcase position only

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Cardio Option: For Time

Buy in: 25 Calorie Row/Bike/Runner/Ski

-Then-

20-18-16-14-12-10-8-6-4-2

Russian KB Swings (24K/16K)

10-9-8-7-6-5-4-3-2-1 Reps of:

DB Box Step Overs (50/35)(24”/20”)

-Then-

Buy out: 26 Calorie Row/Bike/Runner/Ski

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Core: 5 Rounds

30 Flutter Kicks
:30s Hollow Hold

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