Workout of the Day

Saturday 10/31/20

Saturday 10/31/20

WOD: Happy Halloween! "Pumpkin Party" 31 Minute AMRAP 31 Wall balls (20#/14#) 31 Med ball sit-ups 31 Burpees over med ball *At the 0:00,10:00, and 20:00 mark, perform a 600m med ball run*  

Friday 10/30/20

Friday 10/30/20

WOD: 14 Minute AMRAP 70/50 Calorie echo bike, then AMRAP: 7 Sumo deadlift high pulls (115#/80#) 7 Handstand push-ups *POWER HOUR* "UNBROKEN" FOR TIME ??? Double unders ??? Toes-to-bar ??? Shoulder to overhead *30 Minute time cap*  ...

Thursday 10/29/20

Thursday 10/29/20

WOD: "Chad" FOR TIME 1,000 Box step-ups (20") *With a 45lb/35lb ruck sack or weighted vest* *SCALING OPTIONS* Full "Chad" 1,000 Step-ups for time (No weight, choose an appropriate box height) Half "Chad" 500 Box step-ups for time (With/without weight, choose an...

Wednesday 10/28/20

Wednesday 10/28/20

WOD: 8 Rounds for max calories 2 Minute AMRAP 12 Lateral burpees over rower  Max calorie row *2:00 Rest between rounds*

Tuesday 10/27/20

Tuesday 10/27/20

WOD: 16 Minute AMRAP 400m Run 21 Double kettlebell swings (35#/26#) 12 Pull-ups

Monday 10/26/20

Monday 10/26/20

WOD: Thruster 15 Minutes to build to a 3 rep max THEN: 5 Rounds for time 10 Thrusters (95#/65#) 50 Double unders  

Saturday 10/24/20

Saturday 10/24/20

WOD: 5 Rounds for Max Reps 3 Minute AMRAP 400m Run Max rep burpees *1:00 Rest between rounds* Accessory work: Weighted strict pull-ups 3-3-3-3-3

Friday 10/23/20

Friday 10/23/20

WOD: Power snatch + hang power snatch 15 Minutes to build to a max complex THEN: 9 Minute AMRAP 15 Power snatch (75#/55#) 30/21 Calorie echo bike *POWER HOUR* FOR TIME 250/200 Calorie echo bike *Every 3:00 starting with 0:00, perform 15 wall balls (20#/14#) + 3 bar...

Thursday 10/22/20

Thursday 10/22/20

WOD: Every 2:00 for 20:00 (10 sets) Back squat 6-6-4-4-2-2-2-2-2-2    

Wednesday 10/21/20

Wednesday 10/21/20

WOD: FOR TIME 50-40-30-20-10 Double unders (2x) Sit-ups *After each round perform ascending run ladder* (200m, 400m, 600m, 800m, 1000m)  

Tuesday 10/20/20

Tuesday 10/20/20

WOD: 7 Minute AMRAP 3,6,9, etc...... Chest-to-bar pull-ups  Devil's press (35#/25#) -Rest 2:00, THEN: Repeat total reps FOR TIME  

Monday 10/19/20

Monday 10/19/20

WOD: 4 Rounds, Each for time: 12 Unbroken front squats (increasing loads) 21 Box jump overs (24"/20") 500m Row *Rest 3:00 between rounds* **Every time you break on front squats, add 500m to last row** ***Barbell weights*** Men: 115/135/155/185 Women:...

Saturday 10/17/20

Saturday 10/17/20

WOD: FOR TIME 2 Rounds of: 25 Deadlifts (185#/135#) 50/35 Calorie echo bike 75 Sit-ups -Directly into: 100 Single DB box step-ups (50#/35#) (20"/16")  

Friday 10/16/20

Friday 10/16/20

WOD: With a 30:00 Running Clock FOR TIME: 1k Run Then, 10 Rounds of: 4 Strict pull-ups 8 Burpees 12 Wall balls (20#/14#) *With the remaining time on the clock, perform max meter run* *If you have a 20lb vest or body armor, wear it* *POWER HOUR* FOR TIME: 12 Ring...

Thursday 10/15/20

Thursday 10/15/20

WOD: Every 1:30 for 12:00 (8 sets) Push Press 3-3-3-3-3-3-3-3 THEN: 12 Minute alternating EMOM Odd minutes: 20/17 Calorie row Even minutes: 5 Wall walks  

Wednesday 10/14/20

Wednesday 10/14/20

WOD: 6 Rounds for time 24 Double unders 12 Toes-to-bar 24 Double unders 6 Hang power cleans (155#/105#)  

Tuesday 10/13/20

Tuesday 10/13/20

WOD: Every 2:00 for 12:00 (6 sets) Tempo back squat (4 second descent) 4-4-4-4-4-4 THEN: Echo bike sprints 5 Rounds for max calories Hold 95/85+ RPM'S for as long as possible *Rest 2:30 between rounds*  

Monday 10/12/20

Monday 10/12/20

WOD: 16 Minute AMRAP 4,8,12,16, etc...... Alternating DB snatch (50#/35#) Box jump overs (24"/20") *After each round, run 200m*

Saturday 10/10/20

Saturday 10/10/20

WOD: 2 Minute AMRAP 30/24 Calorie row Max rep front squats (135#/95#) *Rest 1:00 between rounds* *Workout is finished when you complete 40 front squats*  

Friday 10/9/20

Friday 10/9/20

WOD: "Filthy Fifty" FOR TIME 50 Box jumps (24"/20") 50 Jumping pull-ups 50 Kettlebell swings (35#/26#) 50 Walking lunges 50 Knees-to-elbows 50 Push press (45#/35#) 50 Back extensions 50 Wall balls (20#/14#) 50 Burpees 50 Double unders *POWER HOUR* Deadlift 20 Minutes...

Thursday 10/8/20

Thursday 10/8/20

WOD: Every 2:00 for 14:00 (7 sets) Snatch balance + Overhead squat 1-1-1-1-1-1-1 Accessory Work: 3 Rounds of: 5 Tempo snatch grip Romanian deadlift (3 second descent) 100m Single DB waiter carry (switch arms every 50m) 15 Banded Pallof press (per side) *Rest as needed...

Wednesday 10/7/20

Wednesday 10/7/20

WOD: 3 Rounds for Max Reps 7 Minute AMRAP 800m Run 40/28 Calorie echo bike Max rep double unders *Rest 2:00 between rounds*    

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