WOD: Monday, September 17th, 2018

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Warm-up: Group Dynamic

  • KB Goblet Squat Tabata – 2 Minutes
  • Couch Stretch – 1 Minute per side

 

Strength: Pause Back Squat (12-15 Minutes)

  • 4 sets x 4 Reps @65-70% of 1-Rep Max

*3 second pause at the bottom of each squat

 

Workout: AMRAP Repeat x2

AMRAP x 9 Minutes

  • 12/9 Calorie Row/Bike/Runner
  • 9 Front Squats (95/65)
  • 6 Burpee Box Jumps (24″/20″)

-Rest 2 Minutes-

AMRAP x 9 Minutes

  • 6 Burpee Box Jumps (24″/20″)
  • 9 Front Squats (95/65)
  • 12/9 Calorie Row/Bike/Runner

 

Core: 5 Rounds

  • 10 Knee Raises
  • :20s Knee Raise Hold

Today's WOD

WOD: Monday, August 3rd, 2026

Group Dynamic Warmup:

  • Plate Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of Plate Squats 
  • Samson Stretch – 1 Min per side 

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Strength: Back Squat (17 Minutes) 

  • Establish a new 1 Rep Max 

*Retest week is here! Shoot for the PR

*Warm Up Rep Scheme: 

5 – 5 – 3 – 3 – 1 – 1 – 1 etc…

——————————————————————————————————– 

Workout: For Time 

  • (27/21) Cal Row/Ski OR (21/15) Cal Bike 
  • 21 Ab-Mat Sit Ups 
  • 9 Squat Cleans (135/95) 

-THEN-

  • (27/21) Cal Row/Ski OR (21/15) Cal Bike 
  • 21 Ab-Mat Sit Ups 
  • 7 Squat Cleans (135/95) 

-THEN-

  • (27/21) Cal Row/Ski OR (21/15) Cal Bike 
  • 21 Ab-Mat Sit Ups 
  • 5 Squat Cleans (135/95) 

——————————————————————————————————–

Cardio Option: For Time 

  • (27/21) Cal Row/Ski OR (21/15) Cal Bike 
  • 21 Ab-Mat Sit Ups 
  • 18 Alt DB Squat Cleans (50/35) 

-THEN-

  • (27/21) Cal Row/Ski OR (21/15) Cal Bike 
  • 21 Ab-Mat Sit Ups 
  • 14 Alt DB Squat Cleans (50/35) 

-THEN-

  • (27/21) Cal Row/Ski OR (21/15) Cal Bike 
  • 21 Ab-Mat Sit Ups 
  • 10 Alt DB Squat Cleans (50/35) 

——————————————————————————————————–

Core: 4 Rounds 

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