Workout of the day

‘New York Is Still Tuff’

Tuesday August 4, 2020

‘New York Is Still Tuff’

At Home WOD

*You can use a barbell (95/65), or Kettlebell Or Dumbbell or Odd Object

(If you are using anything other than a barbell, our rep scheme increases to 20)

7 Rounds for time:

13 Strict Press

40 Mountain Climbers

13 Overhead Squats (Using a Dumbbell/Kettlebell – perform single arm overhead squats)

40 Air Squat Jumps Over the Bar or Air Squat Jumps

‘It Can’t Be August Already’

Monday August 3, 2020

‘It Can’t Be August Already’

Parking Lot WOD

Buy in: Row 15/12 then 200m Run

4 Rounds for Time

12 DB Snatches

12 DB Thrusters

12 DB Goblet Lunges

12 DB Russian Twists

12 Push ups

Cash out: 100m Run with DB

At Home WOD

50 Deadlifts

100ft Overhead Single Arm Lunge

40 Hang Cleans

75ft Overhead Single Arm Lunge

30 Single Arm Shoulder to Overhead

50ft Overhead Single Arm Lunge

20 Thrusters

25ft Overhead Single Arm Lunge

15 Pushups


Saturday August 1, 2020



7 Deadlifts +

7 Front Squats +

7 Push ups +

7 ASJOBs +

100m Runn

+add 1 rep every round!


19 Min AMRAP

Add 2 Reps Every Round

6 Burpees

6 Plank Jacks

6 Air Squat Jumps

6 Deadlift (barbell 135/95 or lighter, or Reps with Dumbbell, Kettlebell, or Odd Object)

Cash Out: Run 400m

‘Only Positivity!!!’

Friday July 31, 2020

‘Only Positivity!!!’

Buy In: Row 15/12 Cal, then Run 200m

4 Rounds:

12 Dumbbell Snatches

12 Dumbbell Thrusters

12 Dumbbell Gobles Lunges

12 Dumbbell Russian Twists

12 Push Ups

Then…100m Run with Dumbbell

At Home WOD

Run 400m or 200 Jumping Jacks

40 Weighted Squats Dumbbell or Kettlebell/or Barbell

Run 400m

40 Weighted Sit Ups

Run 400m

40 Mountain Climbers

Run 40om

40 Reverse Weighted Lunges

‘Tell Someone You Luv Them’

Thursday July 30, 2020

‘Tell Someone You Luv Them’

Reps 21-15-9

Push Ups

Box Jumps/Step Ups (chair)

Seated Dumbbell/Kettlebell Shoulder Press

Windshield Wipers

Dumbbell/Kettlebell Cleans or Barbell at Heavy Weight

Cash Out: 75 Situps