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: Wednesday, September 23rd, 2026

Group Dynamic Warmup:

  • Glute Bridge Hip Thrust Tabata – 2 Minutes 
  • :20s Glute Bridge Hold – :10s of Hip Thrusts 
  • Couch Stretch – 1 Min per side 

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Strength: Clean (17 Minutes) 

4 Sets x 2 Reps 

  • Sets 1 and 2: 2 Reps each at 80% of 1RM
  • Sets 3 and 4: 2 Reps each at 85% of 1RM 

*Squat or Power from week 1 

*All sets done as drop singles only!

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Workout: AMRAP x 15 Minutes

  • 15 Ab-Mat Sit Ups 
  • 15 Wall Balls (20/14) 
  • 300 Meter Run

*One score: total # of rounds + reps completed in 15 min

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Core: 4 Rounds 

  • 10 Banded Palloff Presses 
  • 10 Banded Rotations
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