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: 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)

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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

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Core: 4 Rounds

15 Long Sit Ups
30 Bicycle Crunches

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