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: Thursday, March 12th, 2026 (Burpee Day 45)

Group Dynamic Warmup:

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

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Pre-Game: 3 Rounds (10 Min Cap) 

  • (9/7) Calorie Row/Bike/Ski 
  • 3 Shoulder to Overhead (ascending weights) 
  • :10s Chin Over Bar Hold 

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Workout: 2 Intervals 

AMRAP x 2 Minutes 

  • Max Calorie Row/Bike/Ski 

-Rest :30s- 

AMRAP x 6 Minutes 

  • 4 Strict Pull Ups 
  • 8 Shoulder to Overhead (115/85) 
  • 24 Double Unders 

-Rest 2 Minutes and Repeat- 

*Four Total Scores:

  • Calories completed for each interval 
  • Rounds + Reps completed for each interval 

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Cardio Option: 2 Intervals 

AMRAP x 2 Minutes 

  • Max Calorie Row/Bike/Ski 

-Rest :30s- 

AMRAP x 6 Minutes 

  • 4 Strict Pull Ups 
  • 8 DB Shoulder to Overhead (50×2/35×2) 
  • 24 Double Unders 

-Rest 2 Minutes and Repeat- 

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Core: 4 Rounds 

  • 10 Banded Palloff Presses 
  • 10 Banded Rotations
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