WOD: Tuesday, February 26th, 2019

Posted February 25, 2019 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Group Jog – 3 Laps
PVC Pass Throughs – 15 Reps per side
Calf stretch with wall – 1 Minute Per side

Pre-Game: 3 Rounds

Calorie Row/Bike/Runner (9/7)
3 Shoulder to Overhead (ascending weights)
:15s Hanging Knee Raise HOLD

Workout: Chipper

100 Double Unders
25 Shoulder to Overhead (75/55)
25 Toes 2 Bar

80 Double Unders
20 Shoulder to Overhead (95/65)
20 Toes 2 Bar

60 Double Unders
15 Shoulder to Overhead (115/85)
15 Toes 2 Bar

40 Double Unders
10 Shoulder to Overhead (135/95)
10 Toes 2 Bar

Cardio Option: Chipper

100 Double Unders
25 Burpees to a target
25 Toes 2 Bar

80 Double Unders
20 Burpees to a target
20 Toes 2 Bar

60 Double Unders
15 Burpees to a target
15 Toes 2 Bar

40 Double Unders
10 Burpees to a target
10 Toes 2 Bar

Core: 4 Rounds

10 Banded Paloff Presses
10 Banded Rotations

WOD: Wednesday, October 7th, 2026

Group Dynamic Warmup:

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

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Strength: Clean (17 Minutes)

4 Sets x 1 Rep

Sets 1 and 2: 1 Rep each at 90% of 1RM
Sets 3 and 4: 1 Rep each at 95% of 1RM

*Heavy single week! Focus on technique during warm ups

*If you fail at 95% back it down to 90% and finish there

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Workout: AMRAP x 15 Minutes

(15/10) Cal Row/Ski OR (10/7) Cal Bike
5 Squat Cleans (135/95)
5 Chest to Bar Pull Ups

*One score: total # of rounds + reps completed in 15 min

*Chest to Bar Scaling Options:

Scale to regular kipping pull ups
Banded Chest 2 Bar Pull ups

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Cardio Option: AMRAP x 15 Minutes

(15/10) Cal Row/Ski OR (10/7) Cal Bike
10 Atomic Sit Ups (25/15)
5 Chest to Bar Pull Ups

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Core: 4 Rounds

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

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