WOD: Friday, September 21st, 2018

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

WOD: Wednesday, January 21st, 2026

Group Dynamic Warmup:

Glute Bridge – Hip Thrust Tabata – 2 Minutes
:20s Glute Bridge Hold – :10s of Hip Thrusts
Couch Stretch – 1 Minute per side

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Pre-Game: 3 Rounds

250 Meter Row / 200 M Runner / 600 M Bike
6 Alt Front Rack Lunges (ascending weights)
:10s Hanging Knee Raise Hold

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Workout: For Time

36 Box Jumps (24”/20”)

-into-

2 Rounds

12 Alt Front Rack Lunges (115/85)
12 Toes to Bar

-Then-

30 Box Jumps (24”/20”)

-into-

2 Rounds

10 Alt Front Rack Lunges (115/85)
10 Toes to Bar

-Then-

24 Box Jumps (24”/20”)

-into-

2 Rounds

8 Alt Front Rack Lunges (115/85)
8 Toes to Bar

*CRX: Front Rack Lunges (135/95)

——————————————————————————————————–

Cardio Option: For Time

36 Box Jumps (24”/20”)

-into-

2 Rounds

16 Alt DB/KB Lunges (50/35)
12 Toes to Bar

-Then-

30 Box Jumps (24”/20”)

-into-

2 Rounds

14 Alt DB/KB Lunges (50/35)
10 Toes to Bar

-Then-

24 Box Jumps (24”/20”)

-into-

2 Rounds

12 Alt DB/KB Lunges (50/35)
8 Toes to Bar

——————————————————————————————————–

Core: 4 Rounds

15 Long Sit Ups
30 Bicycle Crunches

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WOD: Friday, September 21st, 2018

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WOD: Wednesday, January 21st, 2026

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