Workout of the day

Hero WOD “Bert”

Saturday April 4, 2020

Hero WOD “Bert”

For Time:

For modification you can divide the reps and distance in half or perform 1/3 or reps and distance

50 Burpees

400m Run

100 Push Ups

400m Run

150 Walking Lunges

400m Run

200 Air Squats

400m Run

150 Walking Lunges

400m Run

100 Push Ups

400m Run

50 Burpees

Safe At Home

Friday April 3, 2020

‘Safe At Home’

You can use a Barbell (95/65) or Dumbbell/Kettlebell or just modify with the suggested body weight movement

10 Deadlifts with Barbell/Dumbbell/Kettlebell or Inchworms

10 Push Press wit Barbell or Strict Press with Dumbbell/Kettlebell or Donkey Kicks

10 Burpee Over Bar or Regular Burpee

10 Front Rack Lunges or Lunges without weight

10 Dips from a Chair

‘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