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, July 7th, 2026

Group Dynamic Warmup:

  • Plank – Push Up Tabata – 2 Minutes
  • :20s Plank on hands – :10s of Push Ups 
  • Banded Shoulder Stretch – 1 Min per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Shoulder to Overhead (ascending weights) 
  • 3 Strict Pull Ups 

*If you’re doing RC’s then sub in 1 RC for round 3 and 4 

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Workout: AMRAP x 16 Minutes 

  • 32 Double Unders 
  • 8 Shoulder to Overhead (135/95) 
  • 2 Rope Climbs 

*Every 4 Minutes (not including 0:00) complete:

  • 200 Meter Run 

*CRx: 4 Shoulder to Overhead (185/115) 

*One score: total # of rounds + reps completed 

*Rope Climb Scaling Options:

  • Scale reps of distance on rope 
  • Rope Ascents (4 Reps per round) 
  • Strict Pull Ups (6 Reps per round) 

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Cardio Option: AMRAP x 16 Minutes 

  • 36 Double Unders 
  • 8 DB Shoulder to Overhead (50×2/35×2) 
  • 2 Rope Climbs 

*Every 4 Minutes (not including 0:00) complete:

  • 200 Meter Run 

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Core: 4 Rounds 

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