WOD: Thursday, September 13th, 2018

Posted September 12, 2018 by Diogo Dias & filed under Workout of the Day.

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)

WOD: Friday, May 1st, 2026 (Burpee Day 95)

Group Dynamic Warmup:

Banded Lat Pull Downs – 10 Reps per side
Banded Shoulder Rotations – 10 Reps per side
Banded Lat/Samson Stretch – 1 Min per side

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Strength: Push Press (17 Minutes)

4 Sets x 5 Reps

Sets 1 and 2: 5 Reps each at 60% of 1RM
Sets 3 and 4: 5 Reps each at 70% of 1RM

*If you missed week 1 then use today as a makeup day

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Workout: AMRAP x 15 Minutes

Max Calorie Row/Bike/Runner/Ski

-Every 3 Minutes (not including 0:00) complete:

2 DB Devils Press (50/35) *RIGHT ARM
6 Box Jumps (30”/24”)
2 DB Devils Press (50/35) *LEFT ARM

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

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Core: 5 Rounds

15 GHD Sit Ups
15 GHD Back Extensions

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