WOD: Monday, September 22nd, 2025

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Group Dynamic Warmup:

  • Plate Squat Tabata – 2 Minutes 
  • :20s bottom of squat hold – :10s of plate squats 
  • Couch Stretch – 1 Minute per side 

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Strength: Back Squat (17 Minutes) 

  • Establish a heavy single 

*Warm Up Rep Scheme:

  • 5 – 5 – 3 – 3 – 1 – 1 -etc.. 

*New Strength Cycle: Base Building 

  • Mondays- Back Squat (1RM) 
  • Wednesdays- Deadlifts (1RM) 
  • Fridays- Strict Press (1RM) 

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Workout: For Time 

  • 400 Meter Run 
  • 21 Thrusters (95/65) 
  • 21 Pull Ups 

-Then-

  • 400 Meter Run 
  • 15 Thrusters (95/65) 
  • 15 Pull Ups 

-Then-

  • 400 Meter Run 
  • 9 Thrusters (95/65) 
  • 9 Pull Ups 

*CRX: Bar Muscle Ups (9 – 7 – 5 Reps) 

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Cardio Option: For Time 

  • 400 Meter Run 
  • 21 Atomic Sit Ups (25/15) 
  • 21 Pull Ups 

-Then-

  • 400 Meter Run 
  • 15 Atomic Sit Ups (25/15) 
  • 15 Pull Ups 

-Then-

  • 400 Meter Run 
  • 9 Atomic Sit Ups (25/15) 
  • 9 Pull Ups 

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Core: 4 Rounds 

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