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, September 9th, 2024

Warm-up: Group Dynamic 

  • Plate Squat Tabata – 2 Minutes 
  • :20s bottom of squat hold – :10s of Plate squats 
  •  Couch Stretch – 1 Minute per side 

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Strength-Endurance: Every 2:30 x 5 Rounds 

  • 200 Meter Run 
  • 3 Front Squats 

*Barbell can come from the ground or from the rack

*Increase the weight per round 

*Start at around 60% of 1RM and build 

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Workout: For Time 

4 Rounds 

  • 20 Wall Balls (20/14) 
  • 10 Alt Front Rack Lunges (95/65) 
  • 200 Meter Run 

*Rest 1 Minute at the completion of each round

*Focus is on intensity! 

*Big sets on WB – lunges unbroken – push the run! 

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Cardio Option: For Time 

4 Rounds 

  • 20 Wall Balls (20/14) 
  • 10 Alt DB Lunges (50/35)
  • 200 Meter Run 

*Rest 1 Minute at the completion of each round

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Core: 4 Rounds 

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