Tuesday, November 20th, 2018

Posted November 19, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Group Jog- 3 Laps
Bird Dogs – 10 Reps per side
Banded Hamstring Stretch – 1 Minute per side

Pre-Game: 4 Rounds

Run the Stairs
3 Deadlifts (ascending weights)
5 Broad Jumps

Workout: AMRAP x 25 Minutes

500 Meter Row OR Calorie Bike/Runner (30/25)
12 Deadlift (185/125)
9 Burpee Box Jumps (24″/20″)
3 Bar/Ring Muscle Ups

*Muscle up modification= 9 Ring/Matador Dips

Cardio Option: AMRAP x 25 Minutes

500 Meter Row OR Calorie Bike/Runner (30/25)
24 Russian KB Swings (24k/16k)
9 Burpee Box Jumps (24″/20″)
3 Bar/Ring Muscle Ups

Core: 4 Rounds

10 Banded Paloff Presses
10 Banded Rotations

WOD: Wednesday, January 15th, 2025

Warm-up: Group Dynamic

Jumping Jacks – 30 Reps
Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
Pigeon Stretch – 1 Minute per side

——————————————————————————————————–

Strength: Clean Complex (17 Minutes)

Establish a new 1 Rep Max

*1 Clean (from the floor) + 1 Hang Clean

*Cleans can be squat or power

*Try to keep it the same from week 1

——————————————————————————————————–

Workout: 4 Intervals (3 Minutes ON / 1 Minute OFF)

AMRAP x 3 Minutes

9 Toes to Bar
6 Box Jumps (24”/20”)
3 Power Cleans (135/95)

*Pick up where you leave off after rest period

*One score – total # of rounds + reps completed

——————————————————————————————————–

Cardio Option: 4 Intervals (3 Minutes ON / 1 Minute OFF)

AMRAP x 3 Minutes

9 Toes to Bar
6 Box Jumps (24”/20”)
9 Russian KB Swings (24K/16K)

*Pick up where you leave off after rest period

*One score – total # of rounds + reps completed

——————————————————————————————————–

Core: 4 Rounds

30 CrossBody Mountain Climbers
:30s Side Plank (per side)

Posted in Workout of the Day | Comments Off

Gym Lead Machine