WOD: Friday, September 26th, 2025

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Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of high knees, lateral hops, up-downs 
  • Banded Lat/Samson Stretch – 1 Min per side 

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Strength: Strict Press (17 Minutes) 

  • Establish a heavy single 

*Warm Up Rep Scheme:

  • 3 – 3 – 2 – 2 – 1 – 1 – etc.. 

*New Strength Cycle: Base Building 

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

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Workout: 2 Intervals 

AMRAP x 2 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

-Rest :30s- 

AMRAP x 5 Minutes 

  • 30 Double Unders 
  • 15 Ab-Mat Sit Ups 
  • 5 Sumo Deadlift High Pulls (95/65) 

-Rest 2 Minutes and Repeat- 

*4 Total Scores:

  • Total calories completed for each interval
  • Total rounds + reps for each AMRAP 

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Cardio Option: 2 Intervals 

AMRAP x 2 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

-Rest :30s- 

AMRAP x 5 Minutes 

  • 30 Double Unders 
  • 15 Ab-Mat Sit Ups 
  • 10 KB High Pulls (24K/16K) 

-Rest 2 Minutes and Repeat- 

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Core: 3 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions