WOD: Monday, January 29th, 2018

Posted January 28, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Banded Pull aparts – 20 Reps
Banded Front Rack Stretch – 1 Min each side
Samson Stretch – 1 Minute each side

Strength: Front Squat (10-12 Minutes)

5 sets – 3 Reps @80% of 1 Rep Max

Workout: 5 Rounds

15 Russian KB Swings (24k/16k)
25 Ft Overhead Walking Lunge (45/25)
30 Wall Balls (20/14)
25 Ft Overhead Walking Lunge (45/25)

Endurance: Assault Bike/Burpee Intervals

3 Sets of 10 Calorie Sprint + 10 Burpees, Rest 1 Minute b/w sets

Core: 5 Rounds

15 Evil Wheels
:30 Hollow Hold

WOD: Tuesday, June 9th, 2026

Group Dynamic Warmup:

2 Minutes of movement
:20s of lateral hops, burpees, plank on hands
Banded Lat/Samson Stretch – 1 min per side

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Pre-Game: 4 Rounds (12 Min Cap)

Run to the end of the driveway
3 Power Cleans (ascending weights)
3 Strict Pull Ups

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Workout: AMRAP Repeats

AMRAP x 9 Minutes

300 Meter Run
3 Power Cleans (155/105)
1 Rope Climb

-Rest :90s-

AMRAP x 7 Minutes

200 Meter Run
2 Power Cleans (155/105)
1 Rope Climb

-Rest :90s-

AMRAP x 5 Minutes

100 Meter Run (BACK STAIRS)
1 Power Clean (155/105)
1 Rope Climb

*Rx+: (185/125) / *CRx: (205/135)

*Three Scores: Rounds + reps for each AMRAP

*Rope Climb Scaling Options:

Scale distance on rope
Rope Ascents (2 Reps per round)
Strict Pull Ups (3 Reps per round)

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Cardio Option: AMRAP Repeats

AMRAP x 9 Minutes

300 Meter Run
9 Russian KB Swings (24K/16K)
1 Rope Climb

-Rest :90s-

AMRAP x 7 Minutes

200 Meter Run
6 Russian KB Swings (24K/16K)
1 Rope Climb

-Rest :90s-

AMRAP x 5 Minutes

100 Meter Run (BACK STAIRS)
3 Russian KB Swings (24K/16K)
1 Rope Climb

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Core: 4 Rounds

30 Flutter Kicks
:30s Hollow Hold

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