WOD: Monday, September 17th, 2018

Posted September 16, 2018 by Diogo Dias & filed under Workout of the Day.

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

WOD: Friday, May 3rd, 2024 (Burpee Day 95)

Warm-up: Group Dynamic

Bird Dog Tabata – 2 Minutes
:20s Bird Dog Hold – :10s of Active Bird dogs
Banded Hamstring Stretch – 1 Minute per side

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Pre-Game: 4 Rounds (12 Min Cap)

100 Meter Run (back stairs)
5 Deadlifts (ascending weights)
:10s Chin over bar OR Ring Row Hold

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Workout: AMRAP x 18 Minutes

6 Deadlifts (225/155)
30 Double Unders
2 Rope Climbs

*Every 6 Minutes (INCLUDING 0:00) complete:

300 Meter Run

*Score is total # of Rounds + Reps completed in 18 Min

*Rope Climb Scaling Options:

Scale Reps (1 per round)
Scale Distance
Rope Ascents (4 reps)
Strict Pull Ups (6 Reps)

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Cardio Option: AMRAP x 18 Minutes

12 Rage Balls (20/15)
30 Double Unders
2 Rope Climbs

*Every 6 Minutes (INCLUDING 0:00) complete:

300 Meter Run

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Core: 5 Rounds

15 GHD Sit Ups
15 GHD Back Extensions

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