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: Wednesday, April 15th, 2026 (Burpee Day 79)

Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of high knees, lateral hops, air squats 
  • Couch Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • Run to the end of the driveway 
  • 3 Front Squats (ascending weights) 
  • 3 Box Jump Overs (at workout height) 

*Front squats come from the ground only 

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Workout: AMRAP x 21 Minutes 

  • Buy in: Run the Loop 

-in remaining time AMRAP of: 

  • 5 Front Squats (155/105) 
  • 9 Box Jump Overs (24”/20”) 
  • (13/9) Cal Row/Ski OR (11/7) Cal Bike 

*One score: total rounds + reps completed after the buy in

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Cardio Option: AMRAP x 21 Minutes 

  • Buy in: Run the Loop 

-in remaining time AMRAP of: 

  • 9 KB Goblet Squats (24K/16K) 
  • 9 Box Jump Overs (24”/20”) 
  • (13/9) Cal Row/Ski OR (11/7) Cal Bike 

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Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • 30 Scissor Kicks
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