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: Tuesday, October 20th, 2026

Group Dynamic Warmup:

  • Glute Bridge – Hip Thrust Tabata – 2 Minutes 
  • :20s Glute Bridge Hold – :10s of Hip Thrusts 
  • Banded Hamstring Stretch – 1 Min per side 

—————————————————————————————————-

Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Deadlifts (ascending weights) 
  • 5 Knee Raises

——————————————————————————————————– 

Workout: For Time 

  • 400 Meter Med-Ball Run (20/14)

-into-

2 Rounds 

  • 9 Deadlifts (225/155) 
  • 12 Toes to Bar

-THEN-

  • 400 Meter Med-Ball Run (20/14)

-into-

2 Rounds 

  • 6 Deadlifts (225/155) 
  • 9 Toes to Bar

-THEN-

  • 400 Meter Med-Ball Run (20/14)

-into-

2 Rounds 

  • 3 Deadlifts (225/155) 
  • 6 Toes to Bar  

*CRx: Deadlifts (275/185)

——————————————————————————————————–

Cardio Option: For Time 

  • 400 Meter Med-Ball Run (20/14)

-into-

2 Rounds 

  • 18 Rage Balls (20/15) 
  • 12 Toes to Bar

-THEN-

  • 400 Meter Med-Ball Run (20/14)

-into-

2 Rounds 

  • 12 Rage Balls (20/15) 
  • 9 Toes to Bar

-THEN-

  • 400 Meter Med-Ball Run (20/14)

-into-

2 Rounds 

  • 6 Rage Balls (20/15) 
  • 6 Toes to Bar

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • :30s Hollow Hold
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