Check Dates for correct workout

Posted July 15, 2021 by Diogo Dias & filed under Workout of the Day.

Workouts are pre-programmed up until Sunday. Make sure you are clicking on the correct day!

WOD: Monday, September 28th, 2026

Group Dynamic Warmup:

Med-Ball Squat Tabata – 2 Minutes
:20s Bottom of squat hold – :10s of MB Squats
Couch Stretch – 1 Min per side

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Strength: Front Squat (17 Minutes)

4 Sets

Sets 1 and 2: 3 Reps each @ 85% of 1RM
Sets 3 and 4: 1 Rep each @ 90% of 1RM

*Use a belt for extra core assistance

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Workout: For Time

21 2FOR1 Wall Balls (20/14)
21 Burpees to a plate (45)
500 M Row OR 1200 M Bike

-THEN-

15 2FOR1 Wall Balls (20/14)
15 Burpees to a plate (45)
500 M Row OR 1200 M Bike

-THEN-

9 2FOR1 Wall Balls (20/14)
9 Burpees to a plate (45)
500 M Row OR 1200 M Bike

*2FOR1 Wall Balls:

1 Med-Ball Squat + 1 Wall Ball = 1 Rep

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Core: 4 Rounds

15 Ab-Wheels
30 Plate Twists (25/15)

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