WOD: Friday, September 21st, 2018

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • PVC Pass Throughs – 15 Reps
  • Samson Stretch – 1 Minute per side

 

Strength: Pause Front Squat (12-15 Minutes)

  • 4 sets x 4 Reps @65%-70% of 1-Rep max

*3 second hold at the bottom of each rep

 

Workout: For Time

  • 500 Meter Run
  • 50 Weighted Switches (50/35)
  • 25 Thrusters (75/55)

 

  • 400 Meter Run
  • 40 Weighted Switches (50/35)
  • 20  Thrusters (75/55)

 

  • 300 Meter Run
  • 30 Weighted Switches (50/35)
  • 15 Thrusters (75/55)

 

  • 200 Meter Run
  • 20 Weighted Switches (50/35)
  • 10 Thrusters (75/55)

 

Cardio Option: For Time

21-15-12-9-6-3

  • Calorie Row/Bike
  • GHD Sit ups

*B/W Rounds: 300 Meter Run

 

Core: 5 Rounds

  • 15 GHD Sit ups
  • 15 GHD Back extensions

Today's WOD

WOD: Monday, April 20th, 2026 (Burpee Day 84)

Group Dynamic Warmup:

  • Plate Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of Plate Squats 
  • Samson Stretch – 1 Minute per side 

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Strength: Clean/Front Squat Complex (17 Minutes) 

1 Hang Clean + 1 Clean + 1 Front Squat 

  • Establish a heavy single

*Cleans can be power or squat or both

*Can only drop the bar between the cleans

*Front Squat must be complete after the second clean 

*NEW STRENGTH CYCLE (2x WEEK) 

  • Mondays- Clean/Front Squat Complex (1RM) 
  • Fridays- Push Press (1RM) 

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Workout: For Time 

15 – 12 – 9 – 6 

  • Hang Power Cleans (115/85) 
  • Toes to Bar 
  • 350 M Row/Ski OR 900 M Bike

*Row/Ski/Bike is to be completed at the end of every round 

*Workout will finish on a machine 

——————————————————————————————————–

Cardio Option: For Time 

15 – 12 – 9 – 6 

  • Russian KB Swings (24K/16K) x2
  • Toes to Bar 
  • 350 M Row/Ski OR 900 M Bike

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Core: 4 Rounds 

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