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: Saturday, October 10th, 2026

Group Dynamic Warmup:

Plate Squat Tabata – 2 Minutes
:20s bottom of squat hold – :10s of plate squats
Pigeon Stretch – 1 Min per side

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Pre-Game: 4 Rounds (12 Min Cap)

200 Meter Run
1 Hang Clean/Front Squat Complex (ascending weights)
:10s Hanging Knee Raise Hold

*HC/FS Complex:

3 Hang Power Cleans + 1 Front Squat = 1 Rep

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Workout: For Time

Buy in: 400 Meter Run

-THEN-

10 Rounds

7 Box Jump Overs (24”/20”)
5 Toes to Bar
1 Hang Clean/Front Squat Complex (135/95)

-THEN-

Buy out: 400 Meter Run

*Rx+: Complex (155/105) / CRx: (185/125)

*HC/FS Complex:

3 Hang Power Cleans + 1 Front Squat = 1 Rep
Must be done UNBROKEN through each complex

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Cardio Option: For Time

Buy in: 400 Meter Run

-THEN-

10 Rounds

7 Box Jump Overs (24”/20”)
5 Toes to Bar
1 DB Hang Clean/Front Squat Complex (50×2/35×2)

-THEN-

Buy out: 400 Meter Run

*HC/FS Complex:

3 DB Hang Power Cleans + 3 DB Front Squats = 1 Rep

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Accessory Work: Bench Press (3RM)

4 Sets

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

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Core: 4 Rounds

20 Weighted Reach the ceilings (25/15)
20 Kick the ceilings

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