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: Thursday, September 18th, 2025

Group Dynamic Warmup:

Jumping Jacks – 30 Reps
Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
Samson Stretch – 1 Minute per side

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Pre-Game: 3 Rounds

200 Meter Run
5 Sumo Deadlift High Pulls (ascending weights)
:15s Hollow Hold

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Workout: For Time

300 Meter Med-ball Run (20/14)

-into-

2 Rounds

6 Sumo Deadlift High Pulls (105/75)
18 Toes to Bar

-Then-

300 Meter Med-ball Run (20/14)

-into-

2 Rounds

7 Sumo Deadlift High Pulls (105/75)
21 V-Ups

-Then-

300 Meter Med-ball Run (20/14)

-into-

2 Rounds

8 Sumo Deadlift High Pulls (105/75)
24 Weighted Ab-Mat Sit Ups (20/14)

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Cardio Option: For Time

300 Meter Med-ball Run (20/14)

-into-

2 Rounds

12 Rage Balls (20/15)
18 Toes to Bar

-Then-

300 Meter Med-ball Run (20/14)

-into-

2 Rounds

15 Rage Balls (20/15)
21 V-Ups

-Then-

300 Meter Med-ball Run (20/14)

-into-

2 Rounds

18 Rage Balls (20/15)
24 Weighted Ab-Mat Sit Ups (20/14)

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Core: 4 Rounds

10 Banded Paloff Presses
10 Banded Rotations

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