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: Thursday, June 18th, 2026

Group Dynamic Warmup:

  • Banded Lat Pull Downs – 10 Per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Hamstring Stretch – 1 min per side  

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Pre-Game: 3 Rounds (10 Min Cap) 

  • 200 Meter Run 
  • 5 Deadlifts (ascending weights) 
  • :10s Chin over bar hold 

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Workout: AMRAP x 18 Minutes 

  • 5 Deadlifts (205/135) 
  • 7 Burpees Over Bar 
  • 9 Pull Ups 

*Every 3 Minutes (not including 0:00) complete:

  • Run to the end of the driveway 

*Rx+: 9 Chest 2 Bar / *CRx: 5 Bar/Ring MU 

*One score: total # of rounds + reps completed

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Cardio Option: AMRAP x 18 Minutes 

  • 9 Russian KB Swings (24K/16K)
  • 7 Burpees Over KB
  • 9 Pull Ups 

*Every 3 Minutes (not including 0:00) complete:

  • Run to the end of the driveway 

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Core: 4 Rounds 

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