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: Sunday, January 18th, 2026

Group Dynamic Warmup:

  • Plate Squat Tabata – 2 Minutes
  • :20s Bottom of squat hold – :10s of Plate Squats
  • Pigeon stretch – 1 minute per side

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Pre-Game: 3 Rounds (10 Min Cap) 

  • (11/9) Calorie Row/Bike/Runner/Ski 
  • 3 Hang Squat Cleans (ascending weights) 
  • 5 SLOW Knee Raises 

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Workout: AMRAP x 18 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

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

  • 8 Toes to Bar 
  • 4 Hang Squat Cleans (125/85)

*Barbell should be done unbroken every time

*One score: total # of calories completed in 18 minutes 

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Cardio Option: AMRAP x 18 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

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

  • 8 Toes to Bar 
  • 6 DB Hang Squat Cleans (50/35) *3 per side

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations
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