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, February 27th, 2026 (Burpee Day 32)

Group Dynamic Warmup:

Plank – Push Up Tabata – 2 Minutes
:20s Plank on hands – :10s of Push Ups
Banded Shoulder Stretch – 1 Min per side

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Strength: Bench Press (17 Minutes)

4 Sets

Sets 1 and 2: 5 Reps each at 75% of 1RM
Sets 3 and 4: 3 Reps each at 80% of 1RM

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Workout: 2 intervals

AMRAP x 2 Minutes

Max Calorie Row/Bike/Runner/Ski

-Rest :30-

AMRAP x 5 Minutes

35 Double Unders
7 Burpees to a plate (45)

-Rest 2 Minutes and Repeat-

*4 Total Scores:

Total cals completed for each interval
Rounds + Reps completed for each interval

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Core: 5 Rounds

15 GHD Sit Ups
15 GHD Back Extensions

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