workouts posted in advance!
Workouts are posted through Tuesday, October 1st. Make sure you are pressing on the correct day! Don’t cherry pick 🙂
Today's WOD
WOD: Sunday, August 17th, 2025
Group Dynamic Warmup:
- Glute Bridge – Hip Thrust Tabata – 2 Minutes
- :20s Glute Bridge Hold – :10s of Hip Thrusts
- Banded Hamstring Stretch – 1 Min per side
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Pre-Game: 4 Rounds
- Run to the end of the driveway
- 5 Deadlifts (ascending weights)
- :15s Hollow Hold
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Workout: AMRAP + For Time
Part A – AMRAP x 12 Minutes
- 200 Meter Run
- 15 Weighted Ab-Mat Sit Ups (20/14)
- 5 Deadlifts (205/135)
-Rest 2 Minutes-
Part B – For Time
- 200 Meter Run
- 10 Deadlifts (205/135)
- 200 Meter Run
*Two scores:
- Rounds completed + partial reps for Part A
- Time for Part B
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Cardio Option: AMRAP + For Time
Part A – AMRAP x 12 Minutes
- 200 Meter Run
- 15 Weighted Ab-Mat Sit Ups (20/14)
- 10 Rage Balls (20/15)
-Rest 2 Minutes-
Part B – For Time
- 200 Meter Run
- 10 Rage Balls (20/15)
- 200 Meter Run
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Core: 4 Rounds
- 10 Weighted Hanging Knee Raises (20/15)
- 30 DB Side Bends (50/35)
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