WOD: Monday, September 17th, 2018

Posted September 16, 2018 by Diogo Dias & filed under Workout of the Day.

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

WOD: Tuesday, December 30th, 2025

Group Dynamic Warmup:

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

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Strength: Snatch (17 Minutes)

4 Sets

Sets 1 and 2: 2 Reps each at 85% of 1RM
Sets 3 and 4: 1 Rep each at 90% of 1RM

*Heavy %’s – make sure you dial in technique during warm up

*Prioritize rest between working sets

*Sets 1 and 2 should be done as drop singles

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Workout: AMRAP x 16 Minutes

(16/12) Calorie Row/Ski OR (12/8) Cal Bike
12 Alt DB Snatches (50/35)
2 Rope Climbs

*One Score: total rounds + reps completed in 16 mins

*Rope Climb Scaling Options:

Scale reps or distance on rope
Rope Ascents (4 Reps per round)
Strict Pull Ups (6 Reps per round)

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Core: 4 Rounds

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

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