Category: WOD
Tuesday April 7, 2020 'Wednesday Workout'

Strength: Pick 1 of the 3

  1. Strict HSPU 4 x 6-10reps
  2. Wall Walks 4 x 4-8reps
  3. DB/KB Seated Press 4×8-10 each side

Workout: 14 Minute AMRAP (As Many Rounds As Possible

10 DB/KB Power Clean + Push Press (Split 5/5 each side) **DB/KB must touch ground**

20 Dips on cooler/chair/box/table *whatever you can find*

30 Double Unders

Monday April 6, 2020 'Tuesday Workout'

Workout: For Time!

4 Rounds

400m Run

40 Sit ups


4 Rounds

40 Russian Swings

20 Step ups (no weights)


4 Rounds

400m run

80 Plate twist

***Complete the first 4 rounds before going to the next workouts***

Sunday April 5, 2020 'Monday Workout'

Strength: 4×10 deadlifts **If you have KB/DB or light weight do tempo** (3 sec down/2 sec up)

Workout: DB/KB Kalsu! (Benchmark workout)

For Time : 100 Thrusters **If you have DB or KB alternate each arm every 5 reps**

**Every minute you must do 5 burpees!**

Friday April 3, 2020 'Friday Workout'


5 Minute Ladder


Toes To DB/KB

Burpee over KB/DB

2 min rest,

5 Minute Ladder


DB/KB Power clean (Split reps per arm/total)

Air squats

2 min rest,

5 Minute Ladder


DB Push Press (Split reps per arm/total)

Walking lunges (Split reps/total)

2 Min rest,

5 Minute Ladder


Toes to DB/KB

Burpee over DB/KB

Wednesday April 1, 2020 'Thursday Workout'

Strength: Bulgarian Split Squats 3×10 (Per Side)

Workout: For Time


DB Floor Press (Right Arm)

DB Floor Press (Left arm)

DB Bent Row (Right Arm)

DB Bent Row (Left Arm)

600m run or 1200m bike ride

Wednesday April 1, 2020 'Wednesday Workout'

Strength: 1-2 sets!

plank hold *on forearms* (Hold as long as possible! Crappy form doesn’t count, you know what it looks like!)

3 mins rest,

Hollow Hold *Long as possible*

Post those times!

Workout: For Time

42-30-18 Wallballs (If you dont have one do goblet squats)

30 Double unders or 30 plate hops

42-30-18 Russian swings

30 Double unders or 30 plate hops

Monday March 30, 2020 'Tuesday Workout'

Strength: Strict press 4×10 **If you got a DB or KB then 10 per arm**

Workout: For Time

40-30-20-10 Alternating DB Snatches **If you got a barbell 20-15-10-5**

80-60-40-20 Plate Twist

80-60-40-20 Weighted Flutter Kicks

40-30-20-10 Weighted Step ups **Use single DB or KB**

Sunday March 29, 2020 'Monday Workout'

Workout: For Time

6 Rounds **If scaling do 3 rounds**

800m run


3 Rounds of

5 Push ups

10 Sit ups

15 Air squats

***After the 3 rounds then run the 800m again***

Friday March 27, 2020 'Saturday Workout'

Workout: 22 Minute AMRAP (As Many Rounds As Possible)

30 Double Unders/60 singles/Plate hops

30 KB/DB deadlifts

20 Weighted toe touches

20 Weighted flutter kicks

10 Plank burpees

10 Single arm KB/DB push press

Thursday March 26, 2020 'Friday Workout'


Power cleans 5-5-5-5 *With Barbell*

10-10-10-10 **Per arm if you have DB or KB**

Workout: 4 Rounds For Time

400m run or 1000m bike ride **If you’re feeling froggy run or bike further!!**

20 Box/chair/table dips

30 Alternating pistols **Sit on chair/cooler/table to scale single leg squats**