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: Sunday, July 20th, 2025

Group Dynamic Warmup:

Plank – Push Up Tabata – 2 Minutes
:20s Plank on hands – :10s of Push Ups
PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 4 Rounds

250 Meter Row OR 600 Meter Bike
3 Power Snatches (ascending weights)

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Workout: For Time

1 Round

500 Meter Row OR 1200 M Bike
24 Med-Ball Push Press (20/14)
12 Power Snatches (115/85)

-Then-

2 Rounds

250 Meter Row OR 600 M Bike
12 Med-Ball Push Press (20/14)
6 Power Snatches (115/85)

-Then-

4 Rounds

125 Meter Row OR 300 M Bike
6 Med-Ball Push Press (20/14)
3 Power Snatches (115/85)

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Cardio Option: For Time

1 Round

500 Meter Row OR 1200 M Bike
24 Med-Ball Push Press (20/14)
24 Alt DB Snatches (50/35)

-Then-

2 Rounds

250 Meter Row OR 600 M Bike
12 Med-Ball Push Press (20/14)
12 Alt DB Snatches (50/35)

-Then-

4 Rounds

125 Meter Row OR 300 M Bike
6 Med-Ball Push Press (20/14)
6 Alt DB Snatches (50/35)

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Core: 4 Rounds

30 Bicycle Crunches
:30s Hollow Hold

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