workouts posted in advance!

Posted September 18, 2024 by Diogo Dias & filed under Workout of the Day.

Workouts are posted through Tuesday, October 1st. Make sure you are pressing on the correct day! Don’t cherry pick 🙂

WOD: Monday, August 10th, 2026

Group Dynamic Warmup:

Jumping Jacks – 30 Reps
Sumo inchworm push ups – 5-4-3-2-1 Reps
Couch Stretch – 1 Min per side

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Strength: Make Up Day (17 Minutes)

Establish a one rep max

*Pick one of the three movements from this cycle

*Back Squat / Deadlift / Bench Press

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Workout: For Time

5 Rounds

12 Alt DB Suitcase Lunges (50/35)
10 Box Jump Overs (24”/20”)
200 Meter Run

*REST 1 MINUTE AT THE COMPLETION OF EACH ROUND

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Core: 4 Rounds

15 Ab-Mat Sit Ups
30 Bicycle Crunches

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