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, March 30th, 2026 (Burpee Day 63)

Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of high knees, air squats, up-downs 
  • Samson Stretch – 1 Minute per side 

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Strength: Make Up Day (17 Minutes) 

  • Establish a 1 Rep Max 

*Pick either the back squat or bench press 

*When in doubt pick the squat 🙂

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Workout: AMRAP x 14 Minutes 

  • 200 Meter Med-Ball Run (20/14)
  • 14 Alternating Front Rack Lunges (95/65) 
  • 7 Pull Ups 

*CRX: 3 Bar/Ring Muscle Ups 

*One score: Total # of Rounds + Reps completed in 14 min 

200 Meter Run = 2 Reps 

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Cardio Option: AMRAP x 14 Minutes 

  • 200 Meter Med-Ball Run (20/14)
  • 14 Alternating DB Lunges (50/35) 
  • 7 Pull Ups 

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Plate Twists (25/15) 
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