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)