Workouts posted in advance!

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

Please make sure you are looking at the correct date for the workout of the day. The whole week is posted below. Good luck!

WOD: Tuesday, January 13th, 2025

Group Dynamic Warmup:

Plank – Shoulder Tap Tabata – 2 Minutes
:20s Plank on hands – :10s of Shoulder Taps
PVC Lat/Shoulder Stretch – :30s per side x3

——————————————————————————————————–

Pre-Game: 4 Rounds (12 Min Cap)

150 Meter Row/Ski OR 300 M Bike
3 Hang Power Cleans (ascending weights)
1 Wall Walk

——————————————————————————————————–

Workout: For Time

500 Meter Row/Ski OR 1200 M Bike

-into-

3 Rounds

2 Wall Walks
10 Hang Power Cleans (135/95)

-Then-

500 Meter Row/Ski OR 1200 M Bike

-into-

3 Rounds

10 Hang Power Cleans (135/95)
2 Wall Walks

-Then-

500 Meter Row/Ski OR 1200 M Bike

*RX+: 10 HPC (155/105) / *CRX: 8 HPC (185/115)

*Wall Walk Scaling Options:

Scale Reps or Distance on hands
Plyo Box Wall Walks (4 Reps per round)
1 inchworm + 2 Push Ups (2 Complexes per round)

——————————————————————————————————–

Cardio Option: For Time

500 Meter Row/Ski OR 1200 M Bike

-into-

3 Rounds

2 Wall Walks
15 Russian KB Swings (24K/16K)

-Then-

500 Meter Row/Ski OR 1200 M Bike

-into-

3 Rounds

15 Russian KB Swings (24K/16K)
2 Wall Walks

-Then-

500 Meter Row/Ski OR 1200 M Bike

——————————————————————————————————–

Core: 4 Rounds

30 Plate twists (25/15)
:30s Hollow Hold

Posted in Workout of the Day | Comments Off

Gym Lead Machine