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: Tuesday, October 13th, 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) 

  • (9/6) Calorie Row/Ski/Bike 
  • 3 Thrusters (ascending weights) 
  • :10s Chin over Bar Hold 

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Workout: AMRAP x 20 Minutes 

  • (16/12) Cal Row/Ski OR (12/8) Cal Bike 
  • 8 Thrusters (105/65) 
  • 8 Pull Ups 

*Every 4 Minutes (NOT including 0:00) complete:

  • 200 Meter Run 

*Rx+: 8 Thrusters (115/75) OR 4 Bar/Ring MU 

*CRx: 8 Thrusters (115/75) AND 4 Bar/Ring MU 

*Score is total # of rounds + reps completed in 20 min

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Cardio Option: AMRAP x 20 Minutes 

  • (16/12) Cal Row/Ski OR (12/8) Cal Bike 
  • 8 Atomic Sit Ups (25/15) 
  • 8 Pull Ups 

*Every 4 Minutes (NOT including 0:00) complete:

  • 200 Meter Run 

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Core: 4 Rounds 

  • 15 V-Ups
  • 30 Plate Twists (25/15)
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