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: Saturday, May 10th, 2025 (Burpee Day 103)

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

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Hang Squat Cleans (ascending weights) 
  • :15s Hanging Knee Raise Hold

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Workout: AMRAP x 21 Minutes 

  • Buy in: Run the Loop 

-in remaining time AMRAP of:

  • 3 Hang Squat Cleans (135/95) 
  • 9 Toes to Bar 
  • 27 Double Unders 

*RX+: 3 Hang Squat Cleans (155/105) 

*CRX: 3 Hang Squat Cleans (185/115) 

*One score: Total # of rounds + reps completed

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Cardio Option: AMRAP x 21 Minutes 

  • Buy in: Run the Loop 

-in remaining time AMRAP of:

  • 9 Rage Balls (20/15)  
  • 9 Toes to Bar 
  • 27 Double Unders 

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Accessory Work: Bench Press 

  • Establish a 3 Rep Max 

*Make sure you have a spotter with you 

*Aim for 90% of your 1 Rep Max 

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Core: 4 Rounds 

  • 20 Weighted Reach the ceilings (25/15) 
  • 20 Kick the ceilings 
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