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: Wednesday, July 30th, 2025

Group Dynamic Warmup:

Plank – Push Up Tabata – 2 Minutes
:20s Plank on hands – :10s of Push Ups
Banded Shoulder Stretch – 1 Minute per side

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Pre-Game: 3 Rounds

250 Meter Row OR 600 Meter Bike
5 Shoulder to Overhead (ascending weights)
5 Wall Balls (QUALITY!!!)

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Workout: For Time

4 Rounds

250 Meter Row OR 600 M Bike
12 Wall Balls (20/14)
8 Shoulder to Overhead (135/95)

-Then-

2 Rounds

500 Meter Row OR 1200 M Bike
24 Wall Balls (20/14)
16 DB Shoulder to Overhead (50/35) *8 per side

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Cardio Option: For Time

4 Rounds

250 Meter Row OR 600 M Bike
12 Wall Balls (20/14)
12 Hand Release Push Ups

-Then-

2 Rounds

500 Meter Row OR 1200 M Bike
24 Wall Balls (20/14)
16 DB Shoulder to Overhead (50/35) *8 per side

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Core: 4 Rounds

30 Bicycle Crunches
:30s Hollow Hold

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