Workout of the Day

Thursday 6/11/20

Thursday 6/11/20

WOD: Every 3:00 for 18:00 (6 sets) Push press 3-3-3-3-3-3 *After each set, perform max rep strict pullups*

Wednesday 6/10/20

Wednesday 6/10/20

WOD: FOR TIME 800m Run 40/25 Calorie echo bike 60 Single DB box step ups (50#/35#) (20"/16") 40/25 Calorie echo bike 800m Run  

Tuesday 6/9/20

Tuesday 6/9/20

WOD: 16 Minute AMRAP 4 Front squats (165#/115#) 8 Toes to bar 32 Double unders  

Monday 6/8/20

Monday 6/8/20

WOD:  6 Rounds for max reps 2 Minute AMRAP 20/17 Calorie row Max rep devils press (35#/25#) *rest 1:00 between each round*

Saturday 6/6/20

Saturday 6/6/20

WOD: "Di-Annie" 5 Rounds for time 9 Deadlifts(225#/155#) 1 Round of "Annie" *1 Round of "Annie" equals 30 double unders + 30 situps* *No Barbell Variation* Perform deadlifts with any objects (DB's, sandbag, bag of dog food, etc.) *No Jump Rope Variation* Perform...

Friday 6/5/20

Friday 6/5/20

WOD: 21 Minute AMRAP 1 Mile run, then AMRAP: 21 Wall balls (20#/14#) 15 Box jumps (24"/20") 9 Pullups *No Running Variation* Sub with equal time on any machine (bike, ski, row, etc.) * No Medicine Ball Variation* Perform light thrusters with any weighted objects (DB,...

Thursday 6/4/20

Thursday 6/4/20

WOD: Every 2:30 for 20:00(8 sets) Back squat 4-4-4-4-4-4-4-4   *No Barbell Variation* perform weighted squats with any objects available(DB's, KB's, sandbag, etc.)*if the loads are on the lighter side, add in tempo work and/or pause squats as well   *Barbell But No...

Wednesday 6/3/20

Wednesday 6/3/20

WOD: FOR TIME 25/20 Calorie bike 15 Power cleans (155#/105#) 50 Bar facing burpees 15 Power cleans 25/20 Calorie bike *No Bike Variation* Sub with equal time on any row, ski, or run *No Barbell Variation* Perform cleans with any weighted object available (DB's, KB's,...

Tuesday 6/2/20

Tuesday 6/2/20

WOD: 6 Minute AMRAP 2 Hang DB snatch(50#/35#)*per arm* 2 Toes to bar 8 Double unders 4 Hang DB snatch 4 Toes to bar 16 Double unders 6 Hang DB snatch 6 Toes to bar 24 Double unders Etc... -Rest 2:00, THEN: *Complete total reps straight through FOR TIME* *No Dumbbell...

Monday 6/1/20

Monday 6/1/20

WOD: 5 Rounds for max reps 3 minute AMRAP 200m run 150ft odd object carry (AHAP) max rep "X" movement *rest 1:00 between rounds* Round 1: air squats Round 2: pushups Round 3: pull-ups Round 4: jumping lunges Round 5: burpees *No Run Variation* Sub with equal time on...

Saturday 5/30/20

Saturday 5/30/20

WOD: 5 Rounds for time 30 Double unders 15 Kettlebell swings (53#/35#) 30 Double unders 15/10 Calorie bike *No Jump Rope Variation* Sub with either penguin jumps (hand claps on the sides to work timing of the rope), jumping jacks, mountain climbers, or any other...

Friday 5/29/20

Friday 5/29/20

WOD: Deadlift 20 Minutes to build to a 1 rep max THEN: "Sugar Daddy" FOR TIME 21-15-9 Deadlift (225#/155#) *400m Run after each round* "TEX"essory work: Bicep curls Skull crushers *Mirror recommended* (Courtesy of Coach Jeremy) *No Barbell Variation* Use any weighted...

Thursday 5/28/20

Thursday 5/28/20

WOD: 16 Minute AMRAP 500m Row 21 Wall balls (20#/14#) 12 Lateral burpees over rower *No Rower Variation* Sub equal time/distance with any bike, ski, or run *No Medicine Ball Variation* Perform light thrusters in place of wall balls (DB's, KB's, empty barbell, etc.)...

Wednesday 5/27/20

Wednesday 5/27/20

WOD: 2 Rounds for time 25 Situps 50m Farmers carry (53#/35#) .75 Mile echo bike -Rest 2:00 2 Rounds for time 25 V-ups 50m Double KB front rack carry (53#/35#) .75 Mile echo bike -Rest 2:00 2 Rounds for time 25 Overhead bumper plate situps (25#/15#) 50m Suitcase/front...

Tuesday 5/26/20

Tuesday 5/26/20

WOD: 3 Position power clean (High hang, hang, floor) 15 Minutes to build to a max complex THEN: 12 Minute alternating EMOM Odd minutes: 12 power cleans (135#/95#) Even minutes: 12 box jump overs (24"/20") *No Barbell Variation* (For clean complex) use either a set of...

Monday 5/25/20

Monday 5/25/20

WOD: "Murph" FOR TIME 1 mile run 100 pullups 200 pushups 300 air squats 1 mile run *If you have a 20lb vest or body armor, wear it* or....... "Loredo" 6 rounds for time 24 air squats 24 pushups 24 walking lunges 400m run "MURPH" VARIATIONS Half "Murph" 800m run 50...

Saturday 5/23/20

Saturday 5/23/20

WOD: "ACTIVE RECOVERY DAY!" Choose any of the active rest activities below or complete one of your own creation: -Find a local hike and get some fresh air -Kayak or Standup Paddle Board out in the Sound -Take the kids, family, or yourself on a walk around your...

Friday 5/22/20

Friday 5/22/20

WOD: FOR TIME 16 Alternating DB snatch (70#/50#) 15/12 Calorie echo bike 24 Pullups 50ft Handstand walk -Directly into: 16 Alternating DB snatch 15/12 Calorie echo bike 12 Chest to bar pull-ups 50ft Handstand walk -Directly into 16 Alternating DB snatch 15/12 Calorie...

Thursday 5/21/20

Thursday 5/21/20

WOD: Every 2:00 for 16:00 (8 sets) Front squat 3-3-3-3-3-3-3-3 Accessory work: 3 Rounds of: 1:30 Banded glute march Max time driver squat wall sit hold (25#/15#) *Rest as needed between rounds* *No Barbell Variation* Perform squats with any weighted object you have...

Wednesday 5/20/20

Wednesday 5/20/20

WOD: 8 Rounds for max reps 3 Minute AMRAP 12 Burpee box jump overs (24"/20") Max meter row *Rest 1:30 after each round* *No Box Variation* Use anything you have that you can jump on or overc(bench, bucket, stairs, etc.) or perform broad jump burpees *No Jump...

Tuesday 5/19/20

Tuesday 5/19/20

WOD: 8 Minute AMRAP 10 Double unders 4 Double DB reverse step lunge (40#/30#) 20 Double unders 8 Double DB reverse step lunge 30 Double unders 12 Double DB reverse step lunge Etc... -Rest 2:00 8 Minute AMRAP 10 Situps 4 Double DB swings (40#/30#) 20 Situps 8 Double DB...

Monday 5/18/20

Monday 5/18/20

WOD: 6 Rounds for Time 5 Clean and jerks (155#/105#) 400m Run (Courtesy of Coach Brian) *No Barbell Variation* Use any weighted objects that you have available for clean and jerks (DB's, KB's, sandbag, case of water, etc.) *No Run Variation* Rower: 500m Echo/Assault...

Saturday 5/15/20

Saturday 5/15/20

WOD: 15 Minute AMRAP 5:00 max calorie row 4:00 max wall balls (20#/14#) 3:00 max hang DB snatch (50#/35#) 2:00 max lateral burpees over DB 1:00 calorie echo bike *no rest between movements* *No Rower Variation* Same time on any machine (bike,ski, treadmill, etc.) or a...

Friday 5/15/20

Friday 5/15/20

WOD: Every 2:00 for 20:00(10 sets) Deadlift 5-5-3-3-1-1-1-1-1-1 Accessory work: 100 Banded good mornings *No Barbell Variation* Use any weighted objects than you can pick up off the floor (DB's, KB's, laundry basket, etc.) *depending on the loading, also think about...

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