WOD: Friday, September 14th, 2018

Posted September 13, 2018 by Diogo Dias & filed under Workout of the Day.

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

WOD: Wednesday, July 15th, 2026

Group Dynamic Warmup:

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

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Strength: Deadlift (17 Minutes)

4 Sets x 3 Reps

Sets 1 and 2: 3 Reps each at 80% of 1RM
Sets 3 and 4: 3 Reps each at 85% of 1RM

*Reps can be done as TNG or Drop singles

*Belt up to keep your core braced

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Workout: AMRAP x 12 Minutes

8 Burpees over DB
8 Alternating DB Snatch (50/35)
(16/12) Cal Row/Ski OR (12/8) Cal Bike

*One score: total # of rounds + reps completed

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Core: 4 Rounds

30 Mountain Climbers
:30s Side Plank (Per side)

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