WOD: Thursday, September 13th, 2018

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • High Knees – 1 Lap
  • Butt Kicks – 1 Lap
  • Frankenstein Kicks – 1 Lap
  • Couch Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds

  • Run the Stairs
  • 3 Back Rack Lunges (ascending weights) *each leg
  • 5 KB Goblet Squats (16k/12k)

 

Workout: 3 Rounds

  • 30 Alternating Back Rack Lunges (95/65)
  • 30 Bar Over Burpees
  • 30 Wall Balls (20/14)

 

Core: 4 Rounds

  • 15 Ab-Wheels
  • 30 Muffin Toppers (35/25)

Today's WOD

WOD: Monday, March 23rd, 2026 (Burpee Day 56)

Group Dynamic Warmup:

  • Glute Bridge – Hip Thrust Tabata – 2 Minutes 
  • :20s Glute Bridge Hold – :10s of Hip thrusts 
  • Couch Stretch – 1 Minute per side 

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Strength: Back Squat (17 Minutes) 

  • Establish a new 1 Rep Max 

*Retest week is here! 

*Be aggressive and shoot for the PR

*Warm Up Rep Scheme: 

  • 5-5-3-3-1-1-1-etc….

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Workout: AMRAP x 15 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

*Every 3 Minutes (NOT including 0:00) complete:

  • 4 DB Devils Press (50/35) 
  • 12 Wall Balls (20/14) 

*Alternating on the DB is not mandatory (2 per side) 

*One score: total # of calories completed in 15 Minutes 

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Core: 4 Rounds 

  • 30 Plate Twists (25/15) 
  • 30 Flutter Kicks 
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