WOD: Saturday, November 24th, 2018

Posted November 23, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Group Jog – 3 Laps
PVC Pass Throughs – 15 Reps
Pigeon Stretch – 1 Minute per side

Pre-Game: 4 Rounds

150 Meter Row OR 100 Meter Run
3 Front Squats (ascending weights)
3 Strict Pull ups OR 5 Ring Rows

Workout: 5 Rounds

(18/15) Calorie Row OR (15/12) Calorie Bike/Runner
12 Pull Ups
Front Squats (increasing weights)

Round 1: 9 Reps (135/95)

Round 2: 7 Reps (155/105)

Round 3: 5 Reps (185/115)

Round 4: 3 Reps (205/125)

Round 5: 1 Rep (225/145)

*All front squats are from the floor, squat cleans count as a rep

Strength: Bench Press

4 sets x 2 Reps @ 85-90% of 1-Rep max

Core: 4 Rounds

15 V-Ups
:30s Plank on Hands

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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