WORKOUTS POSTED IN ADVANCE

Posted July 24, 2018 by Diogo Dias & filed under Workout of the Day.

Workouts have been posted a week and a half in advance. Please make sure you check the right date for the correct workout of the day. ENJOY 🙂

WOD: Thursday, July 3rd, 2025

Group Dynamic Warmup:

Glute Bridge – Hip Thrust Tabata – 2 Minutes
:20s Glute Bridge Hold – :10s of Hip Thrusts
Banded Hamstring Stretch – 1 Minute per side

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Pre-Game: 4 Rounds (12 Min Cap)

Run to the end of the driveway
3 Deadlifts (ascending weights)
:15s Hollow Hold

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Workout: For Time

3 Rounds

15 Weighted Ab-Mat Sit Ups (20/14)
10 Box Jumps (30″/24″)
5 Deadlifts (205/135)

-Then-

800 Meter Run

-Then-

3 Rounds

5 Deadlifts (205/135)
10 Box Jumps (30″/24″)
15 Weighted Ab-Mat Sit Ups (20/14)

*CRX: 5 Deadlifts (225/155)

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Cardio Option: For Time

3 Rounds

15 Weighted Ab-Mat Sit Ups (20/14)
10 Box Jumps (30″/24″)
10 Russian KB Swings (24K/16K)

-Then-

800 Meter Run

-Then-

3 Rounds

10 Russian KB Swings (24K/16K)
10 Box Jumps (30″/24″)
15 Weighted Ab-Mat Sit Ups (20/14)

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Core: 4 Rounds

15 V-Ups
30 DB Side Bends (50/35)

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