WOD: Monday, September 17th, 2018

Posted September 16, 2018 by Diogo Dias & filed under Workout of the Day.

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

WOD: Monday, March 16th, 2026 (Burpee Day 49)

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: Back Squat (17 Minutes)

4 Sets x 1 Rep

Sets 1 and 2: 1 Rep each at 90% of 1RM
Sets 3 and 4: 1 Rep each at 95% of 1RM

*Heavy week before our 1RM retest

*Use a belt, knee sleeves, lifters for extra support

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Workout: For Time

60 Double Unders
15 Overhead Squats (105/65)
500 Meter Row/Ski OR 1200 M Bike

-Then-

45 Double Unders
15 Overhead Squats (105/65)
350 Meter Row/Ski OR 900 M Bike

-Then-

30 Double Unders
15 Overhead Squats (105/65)
250 Meter Row/Ski OR 600 M Bike

*Single Unders: (120 – 90 – 60)

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Cardio Option: For Time

60 Double Unders
15 Atomic Sit Ups (25/15)
500 Meter Row/Ski OR 1200 M Bike

-Then-

45 Double Unders
15 Atomic Sit Ups (25/15)
350 Meter Row/Ski OR 900 M Bike

-Then-

30 Double Unders
15 Atomic Sit Ups (25/15)
250 Meter Row/Ski OR 600 M Bike

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Core: 4 Rounds

30 Mountain Climbers
:30s Side Plank (per side)

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