WOD: Monday, March 25th, 2019

Posted March 24, 2019 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

KB Goblet Squat Tabata – 2 Minutes
Pigeon Stretch – 1 Minute Per side

Strength: Back Squat (12-15 Minutes)

Establish a one rep max

*If the PR is there go for it, be aggressive!

Workout: AMRAP x 21 Minutes

400 Meter Run
21 Wall Balls (20/14)
40 Double Unders
21 Push Press (75/55)

*For scoring purposes, every 100 meters = 1 Rep

Cardio Option: AMRAP x 21 Minutes

400 Meter Run
21 Wall Balls (20/14)
40 Double Unders
21 Hand Release Push ups

Core: 4 Rounds

15 Long Sit ups
15 V-Ups

WOD: Thursday, May 2nd, 2024 (Burpee Day 94)

Warm-up: Group Dynamic

Group Run – 200 Meters
PVC Pass Through – 10 SLOW Reps
PVC Lat/Shoulder Stretch – :30s per side x3

——————————————————————————————————–

Pre-Game: 3 Rounds

Run to the end of the driveway
5 Hang Power Snatches (ascending weights)
3 Strict Toes to Bar OR 5 SLOW Knee Raises

——————————————————————————————————–

Workout: For Time

400 Meter Run

-Into-

2 Rounds

15 Box Jumps (24”/20”)
12 Toes to Bar
9 Hang Power Snatches (95/65)

-Then-

400 Meter Run

-Into-

2 Rounds

12 Box Jumps (24”/20”)
9 Toes to Bar
6 Hang Power Snatches (105/75)

-Then-

400 Meter Run

-Into-

2 Rounds

9 Box Jumps (24”/20”)
6 Toes to Bar
3 Hang Power Snatches (115/85)

——————————————————————————————————–

Cardio Option: For Time

400 Meter Run

-Into-

2 Rounds

15 Box Jumps (24”/20”)
12 Toes to Bar
9 DB Hang Snatches (50/35) *per side

-Then-

400 Meter Run

-Into-

2 Rounds

12 Box Jumps (24”/20”)
9 Toes to Bar
6 DB Hang Snatches (50/35) *per side

-Then-

400 Meter Run

-Into-

2 Rounds

9 Box Jumps (24”/20”)
6 Toes to Bar
3 DB Hang Snatches (50/35) *per side

——————————————————————————————————–

Core: 4 Rounds

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

Posted in Workout of the Day | Comments Off

Gym Lead Machine