WOD: Thursday, September 13th, 2018

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • High Knees – 1 Lap
  • Butt Kicks – 1 Lap
  • Frankenstein Kicks – 1 Lap
  • Couch Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds

  • Run the Stairs
  • 3 Back Rack Lunges (ascending weights) *each leg
  • 5 KB Goblet Squats (16k/12k)

 

Workout: 3 Rounds

  • 30 Alternating Back Rack Lunges (95/65)
  • 30 Bar Over Burpees
  • 30 Wall Balls (20/14)

 

Core: 4 Rounds

  • 15 Ab-Wheels
  • 30 Muffin Toppers (35/25)

Today's WOD

WOD: Sunday, November 8th, 2026

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: 3 Rounds 

  • 200 Meter Run 
  • 5 Deadlifts (ascending weights) 
  • :15s Handstand Hold OR Plank on hands 

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Workout: For Time

5 Rounds

  • 300 Meter Med-Ball Run (20/14)
  • 9 Deadlifts (205/135) 
  • 5 Strict Handstand Push Ups

*Strict Handstand Push Up Scaling Options: 

  • Scale reps or distance with ab-mats 
  • Plyo Box HSPU (5 Reps per round)
  • Hand Release Push Ups (9 Reps per round)

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Cardio Option: For Time

5 Rounds

  • 300 Meter Med-Ball Run (20/14)
  • 18 Rage Balls (20/15) 
  • 5 Strict Handstand Push Ups

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Core: 4 Rounds 

  • 15 V-Ups 
  • 30 Bicycle Crunches
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