WOD: Monday, September 17th, 2018

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Warm-up: Group Dynamic

  • KB Goblet Squat Tabata – 2 Minutes
  • Couch Stretch – 1 Minute per side

 

Strength: Pause Back Squat (12-15 Minutes)

  • 4 sets x 4 Reps @65-70% of 1-Rep Max

*3 second pause at the bottom of each squat

 

Workout: AMRAP Repeat x2

AMRAP x 9 Minutes

  • 12/9 Calorie Row/Bike/Runner
  • 9 Front Squats (95/65)
  • 6 Burpee Box Jumps (24″/20″)

-Rest 2 Minutes-

AMRAP x 9 Minutes

  • 6 Burpee Box Jumps (24″/20″)
  • 9 Front Squats (95/65)
  • 12/9 Calorie Row/Bike/Runner

 

Core: 5 Rounds

  • 10 Knee Raises
  • :20s Knee Raise Hold

Today's WOD

WOD: Thursday, April 16th, 2026 (Burpee Day 80)

Group Dynamic Warmup:

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

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Pre-Game: 3 Rounds 

  • 1 Minute Row/Bike/Runner/Ski 
  • 3 Hang Power Snatches (ascending weights) 
  • :15s Plank on hands 

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Workout: 3 intervals (1 Min Stations / :15s Transition) 

  • Station 1: Max Lateral Pogo Burpees 
  • Station 2: Max Hang Power Snatches (105/65) 
  • Station 3: Max Cal Row/Bike/Runner/Ski
  • Station 4: Rest 

*3 Scores:

  • Total reps accumulated for each interval 
  • Burpees + HPS + Cals = score for that interval

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Cardio Option: 3 intervals (1 Min Stations / :15s Transition) 

  • Station 1: Max Lateral Pogo Burpees 
  • Station 2: Max American KB Swings (24K/16K) 
  • Station 3: Max Cal Row/Bike/Runner/Ski
  • Station 4: Rest 

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Core: 4 Rounds 

  • 30 Mountain Climbers
  • :30s Side Plank (per side)
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