WOD: Sunday, September 16th, 2018

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Warm-up: Group Dynamic

  • 2 Minutes of movement
  • Alternate between :15s of high knees and butt kicks
  • Sumo Inchworm Push ups – 5-4-3-2-1 Reps

 

Pre-Game: 4 Rounds

  • Run the stairs
  • 5 American KB Swings (ascending weights)
  • :20s Plank on Hands

 

Workout: For Time

  • Buy In: 1,000 meter Row OR Calorie Bike/Runner (60/50)

-THEN-

4 Rounds

  • 300 Meter Run
  • 20 Ab-Mat sit ups
  • 10 American KB Swings (24k/16k)

-THEN-

  • Buy Out: 1,000 meter Row OR Calorie Bike/Runner (60/50)

 

Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations

Today's WOD

WOD: Monday, April 20th, 2026 (Burpee Day 84)

Group Dynamic Warmup:

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

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Strength: Clean/Front Squat Complex (17 Minutes) 

1 Hang Clean + 1 Clean + 1 Front Squat 

  • Establish a heavy single

*Cleans can be power or squat or both

*Can only drop the bar between the cleans

*Front Squat must be complete after the second clean 

*NEW STRENGTH CYCLE (2x WEEK) 

  • Mondays- Clean/Front Squat Complex (1RM) 
  • Fridays- Push Press (1RM) 

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Workout: For Time 

15 – 12 – 9 – 6 

  • Hang Power Cleans (115/85) 
  • Toes to Bar 
  • 350 M Row/Ski OR 900 M Bike

*Row/Ski/Bike is to be completed at the end of every round 

*Workout will finish on a machine 

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Cardio Option: For Time 

15 – 12 – 9 – 6 

  • Russian KB Swings (24K/16K) x2
  • Toes to Bar 
  • 350 M Row/Ski OR 900 M Bike

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Plate Twists (25/15)
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