WORKOUTS ARE POSTED IN ADVANCE

Posted January 17, 2024 by Diogo Dias & filed under Workout of the Day.

Workouts are posted through Sunday, January 21st. Make sure you are pressing on the correct day when looking for the workout!

WOD: Monday, July 13th, 2026

Group Dynamic Warmup:

2 Minutes of movement
:20s of lateral hops, air squats, squat hold
Couch Stretch – 1 Min per side

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Strength: Back Squat (17 Minutes)

4 Sets x 3 Reps

Sets 1 and 2: 3 Reps each at 80% of 1RM
Sets 3 and 4: 3 Reps each at 85% of 1RM

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Workout: For Time

5 Rounds

16 Wall Balls (20/14)
8 Box Jump Overs (24”/20”)
Run to the end of the driveway

*Rest 1 Minute at the completion of each round

*Score is total time including rest time

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Core: 4 Rounds

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

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