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: Tuesday, October 27th, 2026

Group Dynamic Warmup:

Banded Lat Pull Downs – 10 Reps per side
Banded Shoulder Rotations – 10 Reps per side
Banded Lat/Samson Stretch – 1 Min per side

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Pre-Game: 4 Rounds (12 Min Cap)

Run to the end of the driveway
3 Squat Cleans (ascending weights)
:10s Chin over bar hold

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Workout: For Time

400 Meter Run

-into-

1 Round

60 Double Unders
12 Strict Pull Ups
12 Squat Cleans (135/95)

-THEN-

400 Meter Run

-into-

2 Rounds

30 Double Unders
6 Strict Pull Ups
6 Squat Cleans (135/95)

-THEN-

400 Meter Run

-into-

3 Rounds

20 Double Unders
4 Strict Pull Ups
4 Squat Cleans (135/95)

*Rx+: SC (155/105) / *CRx: SC (185/125)

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Cardio Option: For Time

400 Meter Run

-into-

1 Round

60 Double Unders
12 Strict Pull Ups
12 DB Squat Cleans (50×2/35×2)

-THEN-

400 Meter Run

-into-

2 Rounds

30 Double Unders
6 Strict Pull Ups
6 DB Squat Cleans (50×2/35×2)

-THEN-

400 Meter Run

-into-

3 Rounds

20 Double Unders
4 Strict Pull Ups
4 DB Squat Cleans (50×2/35×2)

——————————————————————————————————–

Core: 4 Rounds

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

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