WOD: Sunday, April 5th, 2020 (Burpee Day 63)

Posted April 4, 2020 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

2 Minutes of movement
:20s of high knees, butt kicks, lateral hops
Standing Quad Stretch – 1 Minute per side

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Workout: 30 – 60 Minutes

Go for a walk/run/hike!

Get outside and enjoy the weather! Add a weighted book bag/vest to increase the difficulty! You can also complete this on a treadmill.

We will be back to the weights and functional movements on Monday!

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Core: 5 Rounds

20 Reach the ceilings
20 Kick the ceilings

WOD: Monday, May 6th, 2024 (Burpee Day 98)

Warm-up: Group Dynamic

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

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Strength-Endurance: Every 2:30 x 5 Rounds

200 Meter Run / 250 Meter Row / 600 Meter Bike
3 Touch N’ Go Power Snatches (ascending weights)

*Athletes can choose to increase the weight or stay the same

*Make sure that you are able to complete every round as TNG!

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Workout: Ladder x 16 Minutes

4, 8, 12, 16, 20, 24, 28, 32, etc…

Calorie Row OR Bike
Alt DB Snatches (50/35)
Box Jump Overs (24”/20”)

*Score is last FULL round completed + partial reps

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Core: 4 Rounds

15 Ab-Wheels
30 Plate Twists (25/15)

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