Workout of the day

Thursday April 2, 2020

‘Weathering The Storm’

WOD A

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

WOD B

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

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.

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

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

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)