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: Tuesday, June 16th, 2026

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 (12 min cap)

Run to the end of the driveway
3 Push Presses (ascending weights)
:15s Hanging Knee Raise Hold

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Workout: For Time

400 M DB/KB Farmers Carry (50/35)(24K/16K)

-into-

2 Rounds

11 Toes to Bar
11 Push Presses (135/95)

-THEN-

400 M DB/KB Farmers Carry (50/35)(24K/16K)

-into-

2 Rounds

9 Toes to Bar
9 Push Presses (135/95)

-THEN-

400 M DB/KB Farmers Carry (50/35)(24K/16K)

-into-

2 Rounds

7 Toes to Bar
7 Push Presses (135/95)

——————————————————————————————————–

Cardio Option: For Time

400 M DB/KB Farmers Carry (50/35)(24K/16K)

-into-

2 Rounds

11 Toes to Bar
22 Med-Ball Push Press (20/14)

-THEN-

400 M DB/KB Farmers Carry (50/35)(24K/16K)

-into-

2 Rounds

9 Toes to Bar
18 Med-Ball Push Press (20/14)

-THEN-

400 M DB/KB Farmers Carry (50/35)(24K/16K)

-into-

2 Rounds

7 Toes to Bar
14 Med-Ball Push Press (20/14)

——————————————————————————————————–

Core: 4 Rounds

30 Flutter Kicks
:30s Hollow Hold

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