Warm-up: Dynamic 25 Jumping Jacks 15 Seconds – High Knees 15 Seconds – Butt Kicks 15 Slow PVC Pass throughs Strength: Push Press 5 Sets of 3 95% of your 1-Rep Max Strict Press Workout: 5 Rounds 300M Run… Read more »
Today's WOD
WOD: Friday, June 20th, 2025
Group Dynamic Warmup:
- Plank – Push Up Tabata – 2 Minutes
- :20s Plank on hands – :10s of Push Ups
- PVC Lat/Shoulder Stretch – :30s per side x3
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Strength: Jerk (17 Minutes)
- Establish a new 1 Rep Max
*Make sure you are testing the same as week 1 (push or split)
*Really focus on your technique from the start
*Make small jumps and remember to rest between heavy attempts
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Workout: AMRAP x 16 Minutes
- 4 DB Devils Press (50/35)
- 8 Weighted Ab-Mat Sit Ups (20/14)
- (16/12) Calorie Row/Ski OR (12/8) Cal Bike
*Every 4 Minutes (not including 0:00) complete:
- 200 Meter Run
*DB is 2 Reps per side – Alternating is not mandatory
*Score is total rounds completed + partial reps
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Core: 3 Rounds
- 15 GHD Sit Ups
- 15 GHD Back Extensions
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