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: Friday, March 6th, 2026 (Burpee Day 39)
Group Dynamic Warmup:
- Jumping Jacks – 30 Reps
- Sumo inchworm Push Ups – 5-4-3-2-1 Reps
- Rig Assisted Pec Stretch – 1 Min per side
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Strength: Bench Press (17 Minutes)
4 Sets x 3 Reps
- Sets 1 and 2: 3 Reps each at 80% of 1RM
- Sets 3 and 4: 3 Reps each at 85% of 1RM
*Make sure you have a spotter nearby
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Workout: AMRAP x 15 Minutes
- 200 Meter Run
- (15/12) Calorie Row/Ski OR (12/9) Calorie Bike
- 9 Box Jump Overs (24”/20”)
*One score: total # of rounds + reps completed in 15 Minutes
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Core: 5 Rounds
- 15 GHD Sit Ups
- 15 GHD Back Extensions
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