WOD: Monday, September 17th, 2018

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: Wednesday, May 22nd, 2024 (Burpee Day 114)

Warm-up: Group Dynamic

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on Hands – :10s of Shoulder Taps 
  • Banded Shoulder Stretch – 1 Minute per side 

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Strength: Squat Snatch (17 Minutes) 

  • Establish a heavy single 

*Make sure you dial in your technique during your warm up sets

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Workout: AMRAP x 15 Minutes 

  • 3 Strict Handstand Push Ups 
  • 6 Power Snatches (95/65) 
  • 12 Alternating Overhead DB Lunges (50/35) *6 per arm

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

  • Run to the end of the driveway 

*Score is total # of rounds + reps completed in 15 minutes 

*Handstand Push Up Scaling Options:

  • Scale distance with ab-mats 
  • Plyo Box HSPU (same reps)
  • Hand Release Push Ups (6 Reps) 

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Cardio Option: AMRAP x 15 Minutes 

  • 3 Strict Handstand Push Ups 
  • 6 Alt DB Snatches (50/35)
  • 12 Alternating Overhead DB Lunges (50/35) *6 per arm

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

  • Run to the end of the driveway 

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold
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