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, July 20th, 2026

Group Dynamic Warmup:

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

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Strength: Back Squat (17 Minutes) 

4 Sets 

  • Sets 1 and 2: 3 Reps each at 85% of 1RM 
  • Sets 3 and 4: 1 Rep each at 90% of 1RM 

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Workout: For Time 

  • 400 Meter Run 
  • 16 Lateral Burpees Over Bar 
  • 12 Front Squats (115/85) 

-THEN-

  • 400 Meter Run 
  • 14 Lateral Burpees Over Bar 
  • 10 Front Squats (115/85) 

-THEN-

  • 400 Meter Run 
  • 12 Lateral Burpees Over Bar 
  • 8 Front Squats (115/85) 

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Cardio Option: For Time 

  • 400 Meter Run 
  • 16 Lateral Burpees Over DB
  • 16 DB Goblet Squats (50/35) 

-THEN-

  • 400 Meter Run 
  • 14 Lateral Burpees Over DB
  • 14 DB Goblet Squats (50/35)

-THEN-

  • 400 Meter Run 
  • 12 Lateral Burpees Over DB
  • 12 DB Goblet Squats (50/35)

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Plate Twists (25/15) 
  • :30s Hollow Hold
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