Workout of the day

‘Weathering The Storm’

Thursday April 2, 2020

‘Weathering The Storm’


10 Min EMOM

7 Hand Clapping Plyo Push Ups or Hand Release Push Ups;

With remaining time within the minute perform Air Squats

At the next minute begin your pushups again and continue this process for 10 minutes

90 Second Rest


10 Min Time Cap

60 Jumping Jacks or 60 Single Jump Ropes

60 Kettlebell Swings (or Dumbbell Swing)

60 Kettlebell/Dumbbell Situps or Situps without wt

60 Vups

60 Dumbbell/Kettlebell Overhead Press

‘New Life’

Wednesday April 1, 2020

‘New Life’

Buy In: 25 Burpees

30 Dumbbell/Kettlebell Single Arm Thruster or Air Squats with a Heavy Object

30 Mountain Climber Push Up (L leg, R leg, then a push up is one rep)

30 Dumbbell/Kettlebell Side Lunge

30 Plank Drag (drag weight from left to right)

30 Dumbbell/Kettlebell Forward Lunge

30 Dumbbell/Kettlebell Single Arm Clean or Plank Jacks

30 Dumbbell/Kettlebell Backward Lunge

30 Dumbbell/Kettlebell Shoulder Press

30 Dumbbell/Kettlebell Russian Twist

*If you don’t have a Kettlebell or Dumbbell use a moderate wt object or perform movements without wt.


‘Let’s Go Soldiers’

Tuesday March 31, 2020

‘Let’s Go Soldiers’

20 Min AMRAP

10 Deadlift (135/95) or with Dumbbell/Kettlebell and increase Reps by 10

10 Bent Over Rows with Wt or 10 Push Ups

10 Front Rack Lunges with wt.

10 Jumping Lunges (each leg)

50 Double Unders/120 Single Jumps/100 Jumping Jacks

‘We Are Rising Up’

Monday March 30, 2020

‘We Are Rising Up’

Buy In: 400m Run or 200 Single Jump Ropes or 200 Jumping Jacks

3 Rounds of:

20 Front Rack Lunges (with Bar/Dumbbell/Kettlebell/No Weight)

20 Deadlifts

20 Up Downs

20 Air Squat Jumps

Cash Out: 400m Run

‘It’s More Than Faith’

Saturday March 28, 2020

‘It’s More Than Faith’ (Coaches Choice)

6 Rounds of:

10 Front Squats

10 Burpees

12 Rows (standing position)

12 Vups

Immediate Cash Out: 200 Mountain Climbers

Cash Out #2: Run a Mile

**If you don’t have a barbell, use your dumbell/kettlebell but add 5 Reps; if you don’ t have any weight add 10 Reps)