WOD: Monday, September 24th, 2018

Posted September 23, 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 at 75% of 1-Rep Max

*3 second pause at the bottom of each rep

Workout: For Time

3 Rounds

9 Power Cleans (95/65)
9 Burpees over Bar
9 Pull ups

-500 Meter Run-

3 Rounds

7 Power Cleans (115/85)
7 Burpees over Bar
7 Pull ups

-500 Meter Run-

3 Rounds

5 Power Cleans (135/95)
5 Burpees over Bar
5 Pull ups

Core: 4 Rounds

30 Mountain Climbers
:30s Knee to elbow plank hold (alternate sides)

WOD: Friday, February 13th, 2026 (Burpee Day 18)

Group Dynamic Warmup:

Jumping Jacks – 30 Reps
Sumo inchworm Push ups – 5-4-3-2-1 Reps
Rig Assisted Pec Stretch – 1 Min per side

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Strength: Bench Press (17 Minutes)

Establish a heavy single

*Warm Up Rep Scheme:

5-5-3-3-1-1-1-1-etc…

*Partner up with someone and spot each other

*NEW STRENGTH CYCLE (2x a week)

Mondays – Back Squat (1RM)
Fridays – Bench Press (1RM)

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Workout: 2 intervals

AMRAP x 2 Minutes

Max Calorie Row/Bike/Ski

-Rest :30s-

AMRAP x 2 Minutes

Max Shuttle Runs (25ft)

-Rest :30s-

AMRAP x 2 Minutes

Max Burpees to a target (pull up bar)

-Rest 2 Minutes and Repeat-

*Shuttle Runs: Every 25 ft = 1 Rep

*Two Total Scores:

Cals + Shuttle Runs + Burpees for each intv

*Burpee to a target Standard:

Chest + Thighs on the ground
Both feet off the ground
2 hand touch to the pull up bar

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Core: 5 Rounds

15 GHD Sit Ups
15 GHD Back Extensions

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