WORKOUTS POSTED IN ADVANCE
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 🙂
Today's WOD
WOD: Monday, March 30th, 2026 (Burpee Day 63)
Group Dynamic Warmup:
- 2 Minutes of movement
- :20s of high knees, air squats, up-downs
- Samson Stretch – 1 Minute per side
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Strength: Make Up Day (17 Minutes)
- Establish a 1 Rep Max
*Pick either the back squat or bench press
*When in doubt pick the squat 🙂
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Workout: AMRAP x 14 Minutes
- 200 Meter Med-Ball Run (20/14)
- 14 Alternating Front Rack Lunges (95/65)
- 7 Pull Ups
*CRX: 3 Bar/Ring Muscle Ups
*One score: Total # of Rounds + Reps completed in 14 min
200 Meter Run = 2 Reps
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Cardio Option: AMRAP x 14 Minutes
- 200 Meter Med-Ball Run (20/14)
- 14 Alternating DB Lunges (50/35)
- 7 Pull Ups
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Core: 4 Rounds
- 15 Ab-Wheels
- 30 Plate Twists (25/15)
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