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, April 19th, 2026 (Burpee Day 83)

Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of lateral hops, bodyweight lunges, squat hold 
  • Pigeon Stretch – 1 Min per side 

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Pre-Game: 3 Rounds W/ Partner 

  • (11/9) Calorie Row/Bike/Runner/Ski 
  • 6 Alt Front Rack Lunges (ascending weights) 
  • 3 Box Step Overs (20” for everyone) 

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Workout: Partner AMRAP x 18 Minutes 

Partner A: 

  • Max Calorie Row/Bike/Runner/Ski 

Partner B: Complete 1 Round

  • 12 Med-Ball Box Step Overs (20/14)(20” for everyone) 
  • 6 Burpees Over Bar
  • 12 Alt Front Rack Lunges (105/75) 

*Partners will alternate once Partner B completes 1 FULL round

*One machine, one box, but can have 2 barbells if needed 

*TWO SCORES:

  • Total Calories completed 
  • Total Rounds + Reps completed 

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Cardio Option: Partner AMRAP x 18 Minutes 

Partner A: 

  • Max Calorie Row/Bike/Runner/Ski 

Partner B: Complete 1 Round

  • 12 Med-Ball Box Step Overs (20/14)(20” for everyone) 
  • 6 Burpees Over Barbell 
  • 12 Alt DB Lunges (50/35) 

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Core: 4 Rounds 

  • 10 Banded Palloff Presses 
  • 10 Banded Rotations
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