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: Sunday, February 15th, 2026 (Burpee Day 20)

Group Dynamic Warmup:

  • Glute Bridge – Hip Thrust Tabata – 2 Min 
  • :20s Glute Bridge Hold –  :10s of Hip Thrusts
  • Banded Hamstring Stretch – 1 Min per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway (150 M Runner) 
  • 3 Power Cleans (ascending weights) 
  • 5 SLOW Knee Raises 

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Workout: AMRAP x 18 Minutes 

  • 3 Power Cleans (155/105)
  • 6 Toes to Bar 
  • 9 Med-Ball Box Step Overs (20/14)(24”/20”) 

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

  • Run to the end of the driveway (150 M Runner) 

*CRx: 3 Power Cleans (205/125) 

*One score: total # of rounds + reps completed in 18 mins 

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Cardio Option: AMRAP x 18 Minutes 

  • 9 Rage Balls (20/15) 
  • 6 Toes to Bar 
  • 9 Med-Ball Box Step Overs (20/14)(24”/20”) 

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

  • Run to the end of the driveway (150 M Runner) 

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold 
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