Workouts are posted a week in advance!
Please make sure you are selecting the correct day a the workouts are posted all the way up until next Sunday August 9th.
Today's WOD
WOD: Monday, March 24th, 2025 (Burpee Day 56)
Warm-up: Group Dynamic
- Plate Squat Tabata – 2 Minutes
- :20s bottom of squat tabata – :10s of plate squats
- Pigeon Stretch – 1 Minute per side
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Strength: Back Squat (17 Minutes)
4 Sets x 1 Rep
- Sets 1 and 2: 1 Rep each at 90% of 1RM
- Sets 3 and 4: 1 Rep each at 95% of RM
*HEAVY WEEK!!
*Use belt, knee sleeves, lifters if you have them
*If you fail at 95% back the weight to 90 and finish there
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Workout: For Time
- 500 Meter Row/Ski OR 1200 M Bike
-into-
15 – 12 – 9
- Weighted Ab-Mat Sit Ups (20/14)
- Front Squats (105/75)
-Then-
2 Rounds
- 250 Meter Row/Ski OR 600 M Bike
- 18 Weighted Ab-Mat Sit Ups (20/14)
- 18 Alt DB Lunges (50/35)
*DB must be held in suitcase position
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Cardio Option: For Time
- 500 Meter Row/Ski OR 1200 M Bike
-into-
15 – 12 – 9
- Weighted Ab-Mat Sit Ups (20/14)
- DB/KB Goblet Squats (50/35)(24K/16K)
-Then-
2 Rounds
- 250 Meter Row/Ski OR 600 M Bike
- 18 Weighted Ab-Mat Sit Ups (20/14)
- 18 Alt DB Lunges (50/35)
*DB must be held in suitcase position
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Core: 4 Rounds
- 15 Ab-Wheels
- 30 Bicycle Crunches
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