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: Sunday, November 16th, 2025

Group Dynamic Warmup:

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

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Pre-Game: 4 Rounds (12 Min Cap)

100 Meter Run (BACK STAIRS)
3 Squat Cleans (ascending weights)
:15s Hanging Knee Raise Hold

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Workout: AMRAP Repeats

AMRAP x 9 Minutes

200 Meter Run
6 Toes to Bar
4 Squat Cleans (115/85)

-Rest :90s-

AMRAP x 7 Minutes

Run to the end of the driveway
5 Toes to Bar
3 Squat Cleans (135/95)

-Rest :90s-

AMRAP x 5 Minutes

100 Meter Run (BACK STAIRS)
4 Toes to Bar
2 Squat Cleans (155/105)

*CRX Weights:

3 Reps @ (155/105)
2 Reps @ (185/115)
1 Rep @ (205/125)

*3 Total Scores: Rounds + Reps completed for each amrap

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Cardio Option: AMRAP Repeats

AMRAP x 9 Minutes

200 Meter Run
6 Toes to Bar
8 Alt DB Squat Cleans (50/35)

-Rest :90s-

AMRAP x 7 Minutes

Run to the end of the driveway
5 Toes to Bar
6 Alt DB Squat Cleans (50/35)

-Rest :90s-

AMRAP x 5 Minutes

100 Meter Run (BACK STAIRS)
4 Toes to Bar
4 Alt DB Squat Cleans (50/35)

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Core: 4 Rounds

10 Banded Paloff Presses
10 Banded Rotations

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