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: Friday, April 24th, 2026 (Burpee Day 88)

Group Dynamic Warmup:

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Shoulder Taps 
  • PVC Lat/Shoulder Stretch – :30s Per side x3

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Strength: Push Press (17 Minutes) 

  • Establish a heavy single 

*Bar comes from the rack 

*Focus on an aggressive leg drive 

*Push Jerks are not allowed 

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Workout: AMRAP x 15 Minutes 

  • (15/12) Cal Row/Ski OR (12/9) Cal Bike 
  • 15 Burpees to a plate (45)
  • 200 Meter Run 

*One score: total # of rounds + reps completed 

*200 Meter Run = 2 Reps 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions
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