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: 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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