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: Thursday, September 3rd, 2026
Group Dynamic Warmup:
- Jumping Jacks – 30 Reps
- Sumo inchworm push ups – 5-4-3-2-1 Reps
- Samson Stretch – 1 Min per side
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Pre-Game: 3 Rounds
- 1 Minute Row/Bike/Runner/Ski
- 5 Sumo Deadlift High Pulls (ascending weights)
- 15 Double Unders OR 30 Singles
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Workout: 2 intervals
AMRAP x 2 Minutes
- Max Calorie Row/Bike/Runner/Ski
-Rest :30s-
AMRAP x 6 Minutes
- 6 Sumo Deadlift High Pulls (115/75)
- 12 Ab-Mat Sit Ups
- 24 Double Unders
-Rest 2 Minutes and Repeat-
*4 Total Scores:
- Calories completed for each interval
- Rounds + Reps completed for each interval
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Cardio Option: 2 intervals
AMRAP x 2 Minutes
- Max Calorie Row/Bike/Runner/Ski
-Rest :30s-
AMRAP x 6 Minutes
- 12 Rage Balls (20/15)
- 12 Ab-Mat Sit Ups
- 24 Double Unders
-Rest 2 Minutes and Repeat-
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Core: 4 Rounds
- 10 Banded Palloff Presses
- 10 Banded Rotations
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