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: Monday, April 27th, 2026 (Burpee Day 91)

Group Dynamic Warmup:

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

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Strength: Clean/Front Squat Complex (17 Minutes) 

4 Sets of:

2 Hang Cleans + 2 Cleans + 2 Front Squats 

  • Sets 1 and 2: Complex done at 60% of 1RM 
  • Sets 3 and 4: Complex done at 70% of 1RM 

*Each set consists of 6 total reps

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

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Workout: For Time 

16 – 12 – 8 – 4 

  • Chest to Bar Pull Ups 
  • Alternating DB Hang Squat Cleans (50/35) 
  • 32 Double Unders (every round) 

-THEN-

  • Buy out: 800 Meter Run 

*Every round finishes with 32 Double Unders (64 Singles) 

*WORKOUT FLOW: 

  • 16 C2B – 16 DB – 32 DU 
  • 12 – 12 – 32
  • 8 – 8 – 32
  • 4 – 4 – 32
  • 800 M Run 

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Core: 4 Rounds 

  • 30 Plate Twists (25/15) 
  • 30 Scissor Kicks
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