WOD: Friday, November 2nd, 2018

Posted November 1, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

PVC Lateral Hop Tabata – 2 Minutes
PVC Pass Throughs – 15 Reps
Frog Stretch – 1:30 Hold

Strength: Front Squat (12-15 Mins)

Build to a one rep max

Workout: AMRAP x 18 Minutes

36 Double Unders
12 Strict Press (75/55)
9 Ring/Matador Dips
12 Back Squats (75/55)

*CRX: 3 Ring/Bar Muscle Ups

**Strict press and back squats are from the floor

Cardio Option: For Time

21-18-15-12-9-6

Rage Balls (20/15)
GHD Sit ups
Calorie Row/Bike/Runner

Core: 5 Rounds

15 GHD Sit ups
15 GHD Back extensions

WOD: Monday, October 14th, 2024

Warm-up: Group Dynamic

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

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Strength: Thruster (17 Minutes)

4 Sets

Sets 1 and 2: 3 Reps each at 85% of 1RM
Sets 3 and 4: 2 Reps each at 90% of 1RM

*Focus on being explosive out of the squat

*Rest between sets

*Belt, knee sleeves, wrist straps, lifters are all helpful

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Workout: For Time

400 Meter Run
40 Alt DB Box Step Ups (50/35)
40 Weighted Ab-Mat Sit Ups (20/14)

-Then-

300 Meter Run
30 Alt DB Box Step Ups (50/35)
30 Weighted Ab-Mat Sit Ups (20/14)

-Then-

200 Meter Run
20 Alt DB Box Step Ups (50/35)
20 Weighted Ab-Mat Sit Ups (20/14)

*DB can be held in any style

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Core: 4 Rounds

15 Ab-Wheels
30 Plate Twists (25/15)

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