WOD: Wednesday, September 24th, 2025

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Group Dynamic Warmup:

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups -5-4-3-2-1 Reps 
  • Banded Hamstring Stretch – 1 Minute per side 

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Strength: Deadlift (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: 4 intervals (3 Minutes ON / 1 Min OFF) 

AMRAP x 3 Minutes 

  • 4 Lateral Burpees Over Bar 
  • 6 Toes to Bar 
  • 8 Alternating Front Rack Lunges (105/75) 

*Pick up where you leave off after rest period 

*One score: total # of rounds + reps accumulated 

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Cardio Option: 4 intervals (3 Minutes ON / 1 Min OFF) 

AMRAP x 3 Minutes 

  • 4 Lateral Burpees Over DB 
  • 6 Toes to Bar 
  • 8 Alternating DB Lunges (50/35)

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Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • 30 Scissor Kicks