WOD: Wednesday, March 20th, 2019

Posted March 19, 2019 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Group Jog – 3 Laps
Toe Touches – 10 SLOW Reps
Banded Hamstring Stretch – 1 Minute per side

Strength: Deadlift (12-15 Minutes)

5 sets x 5 Reps @55-65% of 1-Rep max

*De-load week before we test next week

Workout: 4 Rounds (4 Minutes ON / 1 Minute OFF)

300 Meter Run / 400 Meter Row / 900 Meter Bike
25 Wall Balls (20/14)
Max Power Cleans (135/95)

*Score is max power cleans per round

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

300 Meter Run / 400 Meter Row / 900 Meter Bike
25 Wall Balls (20/14)
Max ab-mat sit ups

*Score is max ab-mat sit ups per round

Core: 5 Rounds

20 Reach the ceilings
20 Russian Twists (25/15)

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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