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, August 17th, 2026

Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of lateral hops, air squats, squat hold 
  • Pigeon Stretch – 1 Min per side 

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Strength-Endurance: Every 2:30 Min x 4 Rounds 

  • 250 Meter Row/Ski OR 600 M Bike 
  • 10 Alt Front Rack Lunges 

*Rx: (105/65) / *Rx+: (115/85) / *CRx: (135/95) 

*Lunges are to be done unbroken every round

*Barbell can come from the floor or rack 

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Workout: For Time 

  • 500 Meter Row/Ski OR 1200 M Bike 

-THEN-

24 – 20 – 16 – 12

  • Box Jumps (24”/20”) 

12 – 10 – 8 – 6

  • Alt DB Devils Press (50/35) 

-THEN-

  • 500 Meter Row/Ski OR 1200 M Bike 

——————————————————————————————————–

Core: 4 Rounds 

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