WOD: Tuesday, December 25th, 2018 (9 am and 10 am Classes ONLY!)

Posted December 24, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

PVC Lateral Hop Tabata – 2 Minutes
Banded Hamstring Stretch – 1 Minute per side

Pre-Game: 3 Rounds

150 Meter Row OR 100 Meter Runner
:15s Hollow Hold
3 Deadlifts (ascending weights)

Workout: “Chipper”

800 Meter Run
75 Double Unders
60 Ab-Mat Sit ups
50 Deadlifts (155/105)
60 Ab-Mat Sit ups
75 Double Unders
800 Meter Run

Cardio Option: “Chipper”

800 Meter Run
75 Double Unders
60 Ab-Mat Sit ups
50 Banded Pull Throughs
60 Ab-Mat Sit ups
75 Double Unders
800 Meter Run

Core: 4 Rounds

15 V-Ups
30 Mountain Climbers

WOD: Tuesday, December 3rd, 2024

Warm-up: Group Dynamic

Plank – Shoulder Tap Tabata – 2 Minutes
:20s Plank on hands – :10s of Shoulder Taps
Banded Shoulder Stretch – 1 Minute per side

——————————————————————————————————–

Pre-Game: 4 Rounds (12 Min Cap)

1 Minute Row/Ski/Bike
3 Hang Power Snatches (ascending weights)
1 Wall Walk

——————————————————————————————————–

Workout: AMRAP x 20 Minutes

2 Wall Walks
6 Hang Power Snatches (115/85)
36 Double Unders

*Every 4 Minutes (not including 0:00) complete:

(12/8) Calorie Row/Ski OR (12/8) Calorie Bike

*CRX: 4 Hang Power Snatch (135/95)

*One score: total # of rounds + reps completed in 20 minutes

*Wall Walk Scaling Options:

Scale Reps or Distance
Plyo Box Wall Walks (4 Reps)

——————————————————————————————————–

Cardio Option: AMRAP x 20 Minutes

2 Wall Walks
12 Hang DB Snatches (50/35) * 6 per side
36 Double Unders

*Every 4 Minutes (not including 0:00) complete:

(12/8) Calorie Row/Ski OR (12/8) Calorie Bike

——————————————————————————————————–

Core: 4 Rounds

30 Bicycle Crunches
:30s Hollow Hold

Posted in Workout of the Day | Comments Off

Gym Lead Machine