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: Sunday, January 11th, 2025

Group Dynamic Warmup:

  • Jumping Jacks – 30 Reps 
  • Inchworm Walk Outs – 10 Reps 
  • Banded Shoulder Stretch – 1 Min per side 

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Pre-Game: 3 Rounds (10 Min Cap) 

  • 200 Meter Run 
  • 5 Shoulder to Overhead (ascending weights) 
  • 3 Box Jumps (at workout height) 

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Workout: For Time 

500 Meter Run 

  • 30 Med-Ball Alt Box Step Ups (20/14) (24”/20”) 
  • 15 Shoulder to Overhead (115/85) 
  • 30 Box Jumps (24”/20”) 
  • 15 Shoulder to Overhead (115/85) 
  • 30 Box Jump Overs (24”/20”) 
  • 15 Shoulder to Overhead (115/85) 

500 Meter Run 

*CRX: 10 Shoulder to Overhead (155/105) 

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Cardio Option: For Time 

500 Meter Run 

  • 30 Med-Ball Alt Box Step Ups (20/14) (24”/20”) 
  • 30 Med-Ball Push Press (20/14) 
  • 30 Box Jumps (24”/20”) 
  • 30 Med-Ball Push Press (20/14) 
  • 30 Box Jump Overs (24”/20”) 
  • 30 Med-Ball Push Press (20/14) 

500 Meter Run 

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Core: 4 Rounds

  • 10 Weighted Hanging Knee Raises (20/15)
  • 30 DB Side Bends (50/35)
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