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: Sunday, November 8th, 2026

Group Dynamic Warmup:

Glute Bridge – Hip thrust tabata – 2 Minutes
:20s Glute Bridge Hold – :10s of Hip Thrusts
Banded Hamstring Stretch – 1 Min per side

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Pre-Game: 3 Rounds

200 Meter Run
5 Deadlifts (ascending weights)
:15s Handstand Hold OR Plank on hands

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Workout: For Time

5 Rounds

300 Meter Med-Ball Run (20/14)
9 Deadlifts (205/135)
5 Strict Handstand Push Ups

*Strict Handstand Push Up Scaling Options:

Scale reps or distance with ab-mats
Plyo Box HSPU (5 Reps per round)
Hand Release Push Ups (9 Reps per round)

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Cardio Option: For Time

5 Rounds

300 Meter Med-Ball Run (20/14)
18 Rage Balls (20/15)
5 Strict Handstand Push Ups

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Core: 4 Rounds

15 V-Ups
30 Bicycle Crunches

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