Workout of the Day

Monday 12/21/20

Monday 12/21/20

WOD:  With a 20:00 running clock FOR TIME 30-20-10 Double unders (3x) Bumper plate ground to overhead (45#/25#) -Directly into: 10-20-30 Bumper plate overhead walking lunges (45#/25#) Box jump overs (24"/20") *with the remaining time on the clock, perform a max...

Saturday 12/19/20

Saturday 12/19/20

WOD: With a 22:00 running clock 15 Minute AMRAP 5 Sandbag over shoulder (AHAP) 10 DB bench press (AHAP) 150ft Farmers carry (AHAP) *With the remaining time on the clock, perform a max distance sandbag bear hug carry* *Farmers Carry Variations* Use any weighted objects...

Friday 12/18/20

Friday 12/18/20

WOD: *Friday* "12 Days of Christmas" FOR TIME 100m Sprint 2 Clean and jerks (155#/105#) 3 Chest-to-bar pull-ups 4 Clapping push-ups 5 Box jumps (30"/24") 6 Overhead bumper plate sit-ups (25#/15#) 7 Ring dips 8 Medicine ball cleans 9 Kettlebell swings (53#/35#) 10...

Thursday 12/17/20

Thursday 12/17/20

WOD:  5 Rounds, each for time 500m Row *Rest as needed between rounds* *No Rower Variation* Run: 5 x 400m sprint intervals Ski: 5 x 500m sprint intervals Echo bike: 5 x 30/21 calorie sprint intervals Mission Fit *Home Editions* 3 Rounds For Time 20 Mountain Climbers...

Wednesday 12/16/20

Wednesday 12/16/20

WOD: Every 2:00 for 20:00 (10 rounds) 35 Double unders 10 Knees-to-elbows Heavy deadlift (5, 5, 3, 3, 1, 1, 1, 1, 1, 1) *No Jump Rope Variation* Sub with equal reps/time spent performing penguin hops, jumping jacks, mountain climbers, etc. *No Barbell Variation*...

Tuesday 12/15/20

Tuesday 12/15/20

WOD: "Schmalls" FOR TIME 800m Run Then, 2 rounds of: 50 Burpees 40 Pull-ups 30 Pistol squats 20 Kettlebell swings (53#/35#) 10 Handstand push-ups 800m Run *No Run Variation* Sub with equal time on any machine (row, bike, etc.) or a 400m weighted walk or ruck *No...

Monday 12/14/20

Monday 12/14/20

WOD: 8 Minute AMRAP 4 Front squats (135#/95#) 8 Box jump overs (24"/20") 12/8 Calorie echo bike -Rest 2:00,THEN: Repeat all reps straight through FOR TIME *No Barbell Variation* perform squats using any weighted objects you have available (DB's, KB's, sandbag, etc.)...

Saturday 12/12/20

Saturday 12/12/20

WOD: 15 minute AMRAP 3, 6, 9, etc..... Hang power cleans (115#/80#) Bar facing burpees *100m Sprint after each round* *No Barbell Variation* Perform hang power cleans using any loading you have (DB's, KB's, sandbag, etc.)

Friday 12/11/20

Friday 12/11/20

WOD: "Support Your Local Box Workout 3" FOR TIME 50 Double DB deadlifts (50#/35#) 50 Sit-ups 50 Box step-ups (24"/20") 50 Single DB thrusters (50#/35#) Accessory work: 3 Rounds of: 15 Single DB rows (per arm) :30 Plank to wall support *Rest as needed between rounds*...

Thursday 12/10/20

Thursday 12/10/20

WOD:  FOR TIME 100/70 Calorie echo bike -Rest 5:00, THEN: 10 Rounds, each for time 10/7 Calorie echo bike sprint *1:1 Work/rest* *No Bike Variation* Sub with the same cals and workout layout on any machine (rower, ski, air runner, etc.) or perform a run variation...

Wednesday 12/9/20

Wednesday 12/9/20

WOD: Every 1:30 for 12:00 (8 sets) Back Squat 8-8-6-6-4-4-2-2 THEN: 12 Minute AMRAP 1k Row 50 Box jump overs (24"/20") 30 Front rack lunges (95#/65#) *No Barbell Variation* Perform tempo squats for strength portion using any loading you might have (DB's, KB's,...

Tuesday 12/8/20

Tuesday 12/8/20

WOD: FOR TIME: 1 Round of "Jacked Annie" Then, 2 Rounds of: 400m Run 21 Kettlebell snatch (53#/35#) 12 Chest-to-bar pull-ups 1 Round of "Jacked Annie" Then, 2 Rounds of: 12 Pull-ups 21 Kettlebell swings (53#/35#) 400m Run 1 Round of "Jacked Annie" *1 Round of  "Jacked...

Monday 12/7/20

Monday 12/7/20

WOD: 20 Minute EMOM 7 Wall balls (20#/14#) + 7 burpees *Every 5:00, add 1 rep to each movement* *Medicine Ball But No Target Variation* Perform either med ball thrusters or med ball cleans in place of wall balls *No Medicine Ball Variation* Sub with thrusters using...

Saturday 12/5/20

Saturday 12/5/20

WOD: 3 Rounds for Time 90 Double unders 600m Run 30/21 Calorie echo bike *No Double Under Variation* Perform equal time using jumping jacks, penguin hops, mountain climbers, etc. *No Bike Variation* Sub with equal time on any machine (row, ski) or any movement of your...

Friday 12/4/20

Friday 12/4/20

WOD: 7 Minute AMRAP 28 Box jumps (24"/20) Then, AMRAP: 7 Deadlifts (225#/155#) 7 Toes-to-bar -Rest 2:00 7 Minute AMRAP 21 Box jumps (30"/24") Then, AMRAP: 7 Power cleans (135#/95#) 7 Handstand push-ups -Rest 2:00 7 Minute AMRAP 14 Box jumps (36"/30") Then, AMRAP: 7...

Thursday 12/3/20

Thursday 12/3/20

WOD: FOR TIME 5k Row time trial Accessory work *800m Odd object carry medley* 2 Rounds of: 200m Heavy farmers carry 200m Heavy bear hug carry *No rest between rounds or carries* *No Rower Variation* 5k Run time trial 5k Ski time trial 8 Mile echo bike time trial...

Wednesday 12/2/20

Wednesday 12/2/20

WOD: ??? Rounds for time 1 Minute AMRAP 12 Kettlebell swings (53#/35#) Max calorie echo bike *1:00 Rest between rounds* *Workout is finished when you complete 150/100 calories* *No Kettlebell Variation* Perform swings using any weighted objects you have (DB, case of...

Tuesday 12/1/20

Tuesday 12/1/20

WOD: "Support Your Local Box Workout 2" FOR TIME 100 Double unders 21 Burpees 75 Double unders 15 Burpees 50 Double unders 9 Burpees -Rest as needed, THEN: 15 Minute alternating EMOM Minute 1: 5 Bench press (AHAP) Minute 2: 10 Strict pull-ups Minute 3: 15 Overhead...

Monday 11/30/20

Monday 11/30/20

WOD: Every 1:30 for 12:00 (8 sets) Box squats 3-3-3-3-3-3-3-3 THEN: 12 Minute AMRAP 3 Rounds of: 400m Run 25 DB Goblet squats (50#/35#) *With the remaining time on the clock, perform max rep DB box step-ups (50#/35#)(20")* *No Barbell Variation* Perform box squats...

Saturday 11/28/20

Saturday 11/28/20

WOD: 18 Minute AMRAP 30 Push press (115#/75#) 60 Pull-ups 90 DB weighted sit-ups (40#/30#) 60/48 Calorie row 30 Wall walks *No Barbell Variation* Perform push press with any weighted object(DB's, KB's, loaded pack, etc.) *No Pull-up Bar Variation* Sub with rows using...

Friday 11/27/20

Friday 11/27/20

WOD: Burn Your Feast! Every 5:00 for 25:00 (5 rounds) 20/15 Calorie echo bike 1 Round of squat "DT" 20 Box jump overs (24"/20") *1 Round of squat "DT" equals 12 deadlifts + 9 hang power cleans + 6 front squats (135#/95#)* *No Bike Variation* Sub equal calories on any...

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