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 9th, 2026 (Burpee Day 73)

Group Dynamic Warmup:

  • Jumping Jacks – 30 Reps 
  • Sumo inchworm push ups – 5-4-3-2-1 Reps
  • Banded Lat/Samson Stretch – 1 Minute per side 

——————————————————————————————————-

Pre-Game: 3 Rounds (10 Min Cap) 

  • 250 Meter Row/Ski OR 600 M Bike 
  • 5 Hang Power Cleans (ascending weights) 
  • :10s Hanging Knee Raise Hold 

——————————————————————————————————–

Workout: For Time 

  • 500 Meter Row/Ski OR 1200 M Bike 

-into-

  • 21 Hang Power Cleans (135/95) 
  • 15 Toes to Bar 

-THEN-

  • 500 Meter Row/Ski OR 1200 M Bike 

-into-

  • 15 Hang Power Cleans (135/95) 
  • 15 Toes to Bar 

-THEN-

  • 500 Meter Row/Ski OR 1200 M Bike 

-into-

  • 9 Hang Power Cleans (135/95) 
  • 15 Toes to Bar 

——————————————————————————————————–

Cardio Option: For Time 

  • 500 Meter Row/Ski OR 1200 M Bike 

-into-

  • 42 Russian KB Swings (24K/16K)
  • 15 Toes to Bar 

-THEN-

  • 500 Meter Row/Ski OR 1200 M Bike 

-into-

  • 30 Russian KB Swings (24K/16K)
  • 15 Toes to Bar 

-THEN-

  • 500 Meter Row/Ski OR 1200 M Bike 

-into-

  • 18 Russian KB Swings (24K/16K)
  • 15 Toes to Bar 

——————————————————————————————————–

Core: 4 Rounds 

  • 10 Banded Palloff Presses
  • 10 Banded Rotations 
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