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: Monday, August 31st, 2026

Group Dynamic Warmup:

  • Plate Squat Tabata – 2 Minutes 
  • :20s Squat Hold – :10s of Plate Squats
  • Banded Lat/Samson Stretch – 1 Min per side 

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Strength: Front Squat (17 Minutes) 

  • Establish a heavy single 

*Warm Up Rep Scheme: 

  • 5 – 5 – 3 – 3 – 1 – 1 – 1 – etc…

*New Strength Cycle (3x per week): 

  • Mondays- Front Squat (1RM)
  • Wednesdays- Power Clean OR Squat Clean (1RM) 
  • Fridays- Push Jerk OR Split Jerk (1RM) 

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Workout: Every 4 Minutes x 4 Rounds 

  • 250 M Row / 200 M Run / 600 M Bike 
  • 10 Lateral Burpees Over Bar 

-in remaining time complete:

  • Max Squat Cleans (135/95) 

*One score: total # of squat cleans accumulated

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Cardio Option: Every 4 Minutes x 4 Rounds 

  • 250 M Row / 200 M Run / 600 M Bike 
  • 10 Burpees to a plate 

-in remaining time complete:

  • Max Atomic Sit Ups (25/15) 

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Plate Twists (25/15)
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