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, September 8th, 2026

Group Dynamic Warmup:

  • Plate Squat Tabata – 2 Minutes 
  • :20s bottom of squat hold – :10s of Plate Squats 
  • Couch Stretch – 1 Min per side 

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Strength: Front Squat (17 Minutes) 

4 Sets x 5 Reps 

  • Sets 1 and 2: 5 Reps each at 65% of 1RM 
  • Sets 3 and 4: 5 Reps each at 70% of 1RM 

*Try to not use a belt and focus on bracing! 

*If you missed week 1 use today as a makeup day 

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Workout: AMRAP Repeats 

AMRAP x 4 Min 

Buy in: 400 M Run 

-in remaining time complete:

  • Max Wall Balls (20/14) 

-directly into-

AMRAP x 4 Min 

Buy in: 400 M Run 

-in remaining time complete:

  • Max Alt DB Devils Press (50/35) 

-directly into-

AMRAP x 8 Min 

Buy in: 400 M Run 

-in remaining time AMRAP of: 

  • 12 Wall Balls (20/14) 
  • 6 Alt DB Devils Press (50/35) 

*Three Total Scores:

  • Total Wall Balls completed
  • Total Devils Presses completed 
  • Total Rounds + Reps completed 

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Core: 4 Rounds

  • 15 Ab-Wheels 
  • 30 Bicycle Crunches
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