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, October 12th, 2026

Group Dynamic Warmup:

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

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Strength: Front Squat (17 Minutes) 

  • Establish a new 1 Rep Max 

*Retest week is here! Be aggressive and shoot for the PR

*Bring out belts, weightlifting shoes, knee sleeves

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Workout: Every 5 Minutes x 3 Rounds 

Buy in: 2 Rounds 

  • 15 Ab-Mat Sit Ups 
  • 12 Med-Ball Box Step Overs (20/14)(24”/20”) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

*One score: total # of calories completed across all 3 rounds

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Bicycle Crunches
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