WOD: Friday, September 14th, 2018

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Warm-up: Group Dynamic

  • PVC Lateral Hop Tabata- 2 Minutes
  • Frog Stretch – 1:30 Hold

 

Strength: Pause Front Squat (12-15 Minutes)

  • Build to a one rep max pause front squat

*Hold the bottom position for 3 seconds

 

Workout: AMRAP x 18 Minutes

  • 36 Double Unders
  • 12 Shoulder To Overhead (85/60)
  • 3 Rope Climbs

*Rope Climb Modification = 2:1 Rope Ascents (6 reps)

 

Cardio Option: AMRAP x 18 Minutes

  • 300 Meter Run
  • 15 GHD Sit ups
  • 30 Double Unders
  • 15 Jump Squats

 

Core: 5 Rounds

  • 15 GHD Sit-Ups
  • 15 GHD Back Extensions

Today's WOD

WOD: Monday, June 29th, 2026

Group Dynamic Warmup:

  • Plate Squat Tabata – 2 Minutes
  • :20s Bottom of squat hold – :10s of Plate Squats 
  • Couch Stretch – 1 Min per side 

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Strength: Back Squat (17 Minutes) 

4 Sets x 5 Reps 

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

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

*Try to do these sets beltless to focus on core engagement 

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Workout: Ladder x 16 Minutes 

4 – 6 – 8 – 10 – 12 – 14 – 16 – 18 – 20

  • Calorie Row/Bike/Runner/Ski 
  • Alt Front Rack Lunges (105/75) 
  • 8 Toes to Bar 

*Reps increase by 2’s for Cals and Lunges ONLY 

*Every round finishes with 8 TTB 

*One Score: Last FULL round completed + partial reps 

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Cardio Option: Ladder x 16 Minutes 

4 – 6 – 8 – 10 – 12 – 14 – 16 – 18 – 20

  • Calorie Row/Bike/Runner/Ski 
  • Alt DB Lunges (50×2/35×2) 
  • 8 Toes to Bar 

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Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • 30 Plate Twists (25/15)  
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