Workouts

We always find it interesting to see other people’s workouts for our own inspiration, so we thought we’d show you what we’re doing in hopes of inspiring you. In this section, you’ll find our very own WODs. (WOD means workout of the day, for those unfamiliar with the lingo.)

For the beginners out there, we’ll provide (modifications) for the more “advanced” skills, but let us know if you have questions on anything! Also, Youtube is great for learning new skills ūüôā We’ll also give the weight that we used, but feel free to go heavier/lighter based on your fitness level. Just remember, if it’s too easy, you should probably increase the weight if you want to see results!

One last note, ALWAYS remember to warm up before beginning a workout! We prefer dynamic warm-ups (high knees, butt kicks, leg swings, lunges, squats, etc.), because they loosen up the joints and muscles. And don’t forget to stretch afterwards.

Now, get after it!

1.7 WOD (K)
3x:
12/12 Triplanar lunges
15 Reciprocal Pull downs
15 Glider Pikes
3x:
12/12 Single leg RDL w/Row
15 Strict Press
15 Decline Twists

15 min AMRAP
15 Squats
15 Pushups
15 Sit ups
15 Burpees

1.4 WOD (K)
 Warmup:  2000M Row

10 min AMRAP
5 Pull ups
10 Push ups
15 Sit ups

7 min EMOM:
7 Push press
7 KB Swings

7 Rounds:
Max burpees 30s on 30s off

1.3 WOD (K)

Legs

3x:
12 Squats
10/10 Step ups
12 Reverse bench crunch
3x:
12 Rocker Squats
8/8 Cable Single RDL
20 Vipr Plank Drag
3x:
20 Curtsy w/around the world
12 Weighted Hip Bridge
60  Sec Weighted Wall sit

1.1 WOD (K)

20 VIPR shuttle
14/14 Walking lunges (OH)
As
20 AMRAP
14 Squats
14/14 Alt KB Swings
14 Inverted row
14 Box jump burpee

12.31 WOD (K)

For Time:
10 HSPU
20 Wall Ball
30 T2B
40 Hang Cleans
50 Burpees
60 Deadlift-High pull

5min EMOM:
3 Dead lifts
2 Push Ups
1 Pull Up

12.27 WOD (K)

W/U 100kb swings
2x:
10 Swings
10 Single R
10 Single L
10 Alternate
10 OH swings
3x:
10 Flights
10 Snatches (R)
10 Med ball PU
10 Snatches (L)
10 Sit-up Ball slam

12.24 WOD (K)

5min stepper

3×5 squats
3×12 inverted row
3×15/15 single arm chest press

12 min AMRAP
24 Box jumps
24 Snatches
24 HRPU

12.23 WOD (K)

3x:
15 Goblet squat
10 Rev curl bench
5  Dragon flag
15 Chest press-close
3x:
12 RDL
12 Deficit PU
10 OH Sit ups

7 min EMOM
3 Hang cleans
3 Thrusters
3 Burpee

12.19 WOD (K)

20 minute treadmill* circuit:
5 Rounds:
1 min jog
1 min side shuffle (R)
1 min backwards walk/jog
1 min side shuffle (L)
*This can be done outside or on a track if no treadmill access!

15 minute jump rope circuit

15 minute jacks/jump lunge
15 Rnds  (40 sec work, 20 sec rest)
4 Jacks, 2 jump lunge – Repeat

12.18 WOD (K)

10  Min Run

20 Min Step mill
3x:
10 Squats
15 Reverse bench crunch
3x:
20 DB Walking lunges
40 Shoulder taps
3x:
15/15 Single leg RDL
50 weighted Russian Twists

12.17 WOD (K)

LADDER WOD
*1 pass= 1 pass down, 1 pass back
then 1 sprint across room & back

5x High knee
25 PU release

5x Lateral split hops quick
30 Crab reach

5x Hop scotch
30 Squat curtsy

5x Ali
100 MTN Climbers

5x Crip walk
20 Glider jack knife

12.16 WOD (K)

W/U 10 min bike
3x:
15/15 Kneeling OH step up
5 Burpee pull up
10 OH sit up w/leg lift
30 Squat jacks
20 Med ball PU

10 min AMRAP:
10 Kb snatch (R)
10 Burpee
10 Kb snatch (L)
10 V up
3x:
10 OH Squat
100 KB swings
(20kb, 20Alt, 20OH, 20Alt, 20kb)

12.14 WOD (K)
3 Rounds:
400M Run
20 Ball slams (alt)
20 jump lunges

7 min AMRAP:
20 KB Swings
10 Box Jump Burpee
5 Pull ups

3x:
1 min Versa climber
10 Pushups release
1 min Versa climber
10 Supine leg lifts

12.13 WOD (K)

Cardio 25 min

6×5 Squat
SS1 3×10 Scoop PU
SS2 3×10 Aussie pull ups

3×12 RDL
3×30 HS shoulder Taps
3×20 DU

5 min EMOM
5 Thrusters
5 burpee

12.11 WOD (K)

W/U -100 KB
20 Kb swing
20 Alternating
20 OH swings
20 Alternating
20 Kb swing

5×3 min
5/5 Hanging oblique
7 Push ups
9 Jump Squats
*rest 1 min b/n rounds

20 minutes stepper

12.5 WOD (K)
3RFT
200 Versa climber
10 Bent row
20 KB Snatch (Alt)
30 Wall ball

EMOM 5 minutes
5 Hang Clean & Press
5 Burpee

12/3 BDay workout
27 KB burpee DL
30 HSPU
27 KB Swings
30 Deficits PU
27 Pull ups
30 KB lunges

11.28 WOD (K)
Lilly
10 high knees
10 butt kicks
20 walking lunges
20 squats
20 back lunges
20 RDL

11.25 WOD (K)
10 min treadmill
20 min stepper
3x:
Sled
10 Push ups
100 Bicycles
60 Sec wall sit

11.21
WOD (K)
Cardio
10 walk/10 run
20 5x shuffle& back walk

11.21 Bodyweight WOD (K)
Unilateral Legs/Core
3x:
15 Step ups (R)
30 Sec Side plank (R)
30 Sec Single wall sit (R)
15 Cross V up (R)
15 Pistols (R)
15 Hanging oblique (R)
15 Single leg Speed Skate (R)
15 Single Leg V up (R)
15 Crusty to Side Lunge (R)
15 Cross crunch (R)
*Repeat on left side

11.20 WOD (K)
Cardio
10 min walk/10 min run
20 min interval, stepmill
2 min Versa climber
12 PU – 3 count down, 1 count up
1 min Rope Jacks
12 HS Shoulder taps
12/12 OH lunges
2 min Versa climber
12 PU – 3 count down, 1 count up
1 min Rope Jacks
12 HS Shoulder taps
12/12 OH lunges
2 min Versa climber

11.19 WOD (K)
Cardio:
20 min – 2 mile run
20 min – stepper
Core:
Dead bug
Knee tucks
Twists
Leg lifts
Pike
Crunch

11.18 WOD (K)
Cardio run/walk 25 min
3x:
400M run
20/20 Alt Kb swings
10 rollup/stand up

11.12 WOD (K)

3x:
10 floors
20 PU (Alt bn tri and regular)
20 Prisoner jump lunges
10 elbow to hand half burpee

11.11 WOD (K)
Cardio 1 – 40 minutes
3 mile run, 10 min incline walk

11.6 WOD (K)
Cardio
1 mile max speed (7:30+)

20 minute AMRAP (6+10-20-20)
10 burpees
20 push press
30 KB swings

11.7 WOD (K)
Legs:
5x:
10-8-6-4-2 Bear complex
12 Weighted hip bridges
3x:
8/8 Step up, SL RDL, Step down lunge
3x:
10 Flights
10 Snatch

11.4 WOD (K)
50 minute run/walk
Metcon:
1000-750-500-250 Row
10-15-20-25 Box Jumps
10-8-6-4 HS PU
10-20-30-40 Sit ups

11.2 WOD (K)
Legs/Core:
3x:
12 Squats (3 count hold at bottom)
40 Plank drag
3x:
12 OH Kneeling step up (R)
12 Plank twist (R)
12 OH Kneeling step up (L)
12 Plank twist (L)
3x:
10 Pistol (R)
10 T2B
10 Pistol (L)
10/10 Hanging Oblique

Tabata Jump lunges & TRX pikes

10.31 Halloween WOD (K)
3 Mile Run
10 Rounds:
31 Squat
31 DU
31 Push up
31 KB Swings

10.29 WOD (K)
3x:
12 Med Ball Push ups
12 Pull down/OH Press (R)
12 walking spiderman push ups
12 Pull down/OH press (L)
3x:
12 Reciprocal row
12 KB single arm push press (R)
12 OH tricep cable extensions
12 KB single arm push press (L)

15 min walk

10.28 WOD (K)
40 minute incline walk

45sec rest bn sets:
3×12 Bar Squat (Wide)
3×12 Bar Squat-Calf Raise (Narrow)
3×12 RDL
3×12 Weighted Hip bridge
3×10/10 Side (lateral) step ups
10 Rounds:
30 second sprint
30 second rest

10.26 WOD (K)
50 Flights Stair mill

5x Treadmill incline Circuit*
1 min walk
1 min side shuffle (R)
1 min backward walk
1 min side shuffle (L)
*increase incline every round

50 Flights Stair mill

Tabata Core:
1. T2B & Back scratchers
2. Weighted Russian twists & OH sit ups
3. Plank jacks & Single leg toe touch

10.25 WOD (K)
3x:
400M run
21 Hand release PU
15 Inverted row
12/12 HS Shoulder taps
9 Pull ups
3x:
Sled
12 V ups
12/12 spiderman plank

10.24 WOD (K)
Run 1 mile
3x:
12 Lunge to Single RDL (R)
15 Goblet jump squats
12 Lunge to Single RDL (R)
15 Burpee

3x:
12 Curtsy to side lunge R
60 Sec weighted wall sit
12 Curtsy to side lunge L
60 Sec weighted wall sit
3x:
12 Sumo squat
12 Hex bar DL

Run 1 mile

10.23 WOD (K)
25 min treadmill

30 Min AMRAP:
30 Shuttle (vipr)
30 Sit Ups (SL)
30 OH KB Swings
30 Side Ball slams

10.22 WOD (K)
Upper
3x:
15 Rear delt cable
15 Cable fly
15 Push press

10,9,8,7,6,5,4,3,2,1
Aussie pull ups
Triangle Push up
KB snatch
Dips
Pull ups
HSPU
Bench dips

Cardio 20 min treadmill run/walk

10.21 WOD (K)
Cardio: 2 mile run, 10 min walk
Strength
3x:
4 Flights KB stairs (rev down)
30 KB walking lunges
30 KB swings
3x:
10 Front squat
10 Glider Pikes
10 OH Squat
10 Knee tuck/straddle
3x:
12/12 Single leg cable kick down
20 Cable crunch
60sec Wall sit

10.11 WOD (K)
3x:
20 DB Thrusters
10 Snatches (R)
20 Burpees
10 Snatches (L)
3x:
12 Cable Fly
12 Cable press down
12 Cable row
12/12 Cable sidebend

10.9 WOD (K)
20 min incline treadmill
2x:
2min run
2min backward walk
2min run
2min shuffle right
2min shuffle left

100 KB swings:
20Alt, 20 OH, 20Alt, 20 OH, 20Alt
2x:
25 Push up
25 Sit up

10.6 WOD (K)
10 treadmill incline
3x:
10 Man maker
10 Dragon Flag
10 Lunge to single leg RDL (R)
50 Shoulder taps (BOSU)
10 Lunge to single leg RDL (L)
100 Mtn climbers (BOSU)

10.4 WOD (K)
3x:
Run 400M (Incline)
20 Hand release PU
10 DB snatches R
15 Inverted row
10 DB snatches L
10 Goblet jump squat
20 Decline sit ups

9.30 WOD (K)
3x:
400M run
30 walking lunges (kb)
40 Alt Kb swings
3x:
10 Squat thrust
10 RDL to row
10 Pushup shoulder tap

9.27 WOD (K)
5×5 30 second rest
Squats
RDL
Pull down
Seated Row
Chest press

15 minute core circuit

9.26 WOD (K)
3x:
15 KB snatches (R)
15 Straddle Bench jumps
15 KB snatches (L)
30/30 Lat Bench jumps
4x:
250M Row
25 Wall ball throws
25 Ball slam

Prowler
10 Push up shoulder taps
Prowler
Core

9.25 WOD (K)
20 min interval stepper
3x:
10 Squat (back) 5 count hold at bottom
10 hyperext
10 hanging oblique
3x:
10 TRX Pistol (R)
10 TRX knee tuck PU
10 TRX Pistol (L)
10 TRX “Y”

9.24 WOD (K)
25 min walk/run

20min AMRAP:
10 Pull ups
20 V ups
10 hang clean& press
20 Hand release PU
10 Aussie pull ups
20 OH KB swings
3x:
Run 400M
10 Burpee
10 Plank rope pulls
30 double unders

9.23 WOD (K)
3x:
12 Lunges (back)
12 Squats (back)
12 TTB
30 Alt KB swings
3x:
12 RDL
20 sit ups/reverse crunch/back scratchers
12 Curtsy to side lunge (R)
20 sit ups/reverse crunch/back scratchers
12 Curtsy to side lunge (L)
20 sit ups/reverse crunch/back scratchers
*Core
1st Round -Sit ups
2nd Round – Reverse crunch
3rd Round – Back scratchers

9.19 WOD (K)
15 Minute AMRAP
5 Bear complex
30 DU
5 Burpee-Pull ups
30 Russian twists

9.18 WOD (K)
3x:
15 Floor sandbag carry
12/12 Single leg DL
20 Hanging oblique
20 Plank kick through
2x:
200M Hill sprint
100 Bicycle crunches
200M Hill Sprint
100 Mtn climber

9.17 WOD (K)
3x:
10 Curtis P
20 Plankwalk Push ups
30 Sit ups
3x
15 Windmill ball slams (R)
15 Lunge hops (R)
15 Inverted row/Aussie
15 Windmill ball slams (L)
15 Lunge hops (L)
3x:
10 KB snatch (R)
10 Burpees
10 KB snatch (L)
10 V up

9.16 WOD (K)

3x:
800m run
4 Flight KB Farmer carry (up)
4 Flight KB Farmer reverse, skip step (down)
30 KB Walking lunges
30 Kb Alt KB swings
30 Am KB swings

3x:
25 Double unders
20 Box jumps
15 OH squats
10 Toes to bar
5 Pull ups
3x:
Prowler push
10 Explosive pushups
Prowler push
10 HS PU

9.11 WOD (K)
5x: Prowler
Push (down)
TRX squat pull (back)
3x:
15 Burpee
5 Pull ups
10 Man maker
50 Double crunch
3x:
10 Bear Complex
15 Bent Rows
25 Chest Press
10 Dragon Flag
2x:
30 KB Swings (alt)
15 Rev Leg Lifts

9.9 WOD (K)
3x:
400m Run
10 Clean & Press
15 Toes to Bar
25 Hand Release PU

9.6 WOD (K)
Walk incline
3x:
15 Reverse cable flys
15 Cable flys
15/15 KB snatches
3x:
10 Double medball PU
12 Lat pull down
50 Decline twists

9.5 WOD (K)
PIT 6
Run 4miles

9.3 WOD (K)
12/12 Bulgarian split squats
20 Squat w/calf raise
25/25 Super skaters
12/12 Stepback lunges
12/12 Side lunges
60 sec Wall sit
12/12 Curtsy lunge
20 Dead lift
30/30 sec Single leg wall sit
20/20 80:20 squat jumps

8.30 WOD (K)
AMRAP 1 minute
Bench jumps (lat)
Push ups
KB swings (Am)
Inverted rows
Russian twists

8.28 WOD (K)
3x:
400m Run
20 Ball slams
10 Scoop push ups
40 Kb swings
30 Sit ups

8.22 WOD (K)
2x
500M row
10 sit up sandbag ball lams
20 vipr shuttle
10 disc drags

20 minute incline walk

8.21 WOD (K)
3×8 rear felt cable
3×12 cable cross

3×8 Burpee pullup
3×12 DB pullover

3×12/12 Row (reciprocal)
3×10 Medball (on/off) push up

10-9-8-7-6-5-4
Push Press
Decline Push up
Tricep Dip
DB Snatch
Inverted (TRX) Row

8.20 WOD (K)
8 mile run

8.19 WOD (K)
4×6 squats
4×12 hanging knee to elbow twist

4×8 RDL
4×10 TRX push up/pike up

3×10/10 Pistol squats
3×10 Dragon Flag

2×10/10 curtsy to side lunge
2×40 decline twists

8.12 WOD (K)
40 minute incline walk
3x:
8 bear complex
10T2B
10/10Hanging oblique crunch
5x:
2 sled push
10 push up
10 V up
3x:
12 Chest fly
12 Reverse fly

8.9 WOD (K)

.25 mile run
25 Sit ups
25 Push ups
10/10 Windmill ball slams

8.8 WOD (K)
1 mile run
3x:
20 Floors
10 Pullup burpee
20 Box jumps
30 KB Swings
40 Push ups
50 Double under

Core

8.6 WOD (K)

Run 2 miles
3×12 Leg press SS Calf raise
3×12 Leg extension 60# SS Leg Curl
3×12/12 Laying single leg kick down
3×10/10 Side lunge to curtsy curl (DB)
2×12 Sumo squat to RDL , SS 10/10 step up step down lunge

8.1 WOD (K)
400M Run
25 Hand release PU
5 Pull ups
20 Goblet squat jumps
10 HSPU
10 Renegade row burpee
30 Sit ups

7.31 WOD (K)
3x
15 Landmine squat press
15 T Bar Row
20 Oblique T bar
3x
15/15 Hip bridge, reverse SL
15 Cheat press
30 Skaters (high knee)
3x
15 Plié squat
12 Bent over pulldown
30 Seated twist

7.30 WOD (K)
20 min run/walk

15 min core circuit

PIT (7min AMRAP, 5 rounds)
3x
400M run
10/10 Windmill ball slams
20 Hanging oblique

7.29 WOD (K)
20 minute run
3x:
500M row
10 walkout push up
10 v-up stands
3x:
12 Squat rocker
12 Pull down
20 Curtsy lunge OH Press
15 DB Pull over
12/12 SL RDL Row

15 min step interval

7.25 WOD (K)

3×12 Narrow squat to calf raise
3×15 I Y T
3×12/12 Alt hanging oblique

TABATA
Bottom to bottom squats*
Skaters
Push ups SS Dips
Burpee
Shoulder taps SS Flutter kicks
Alt 2 Jacks 2 jump lunge
*Hold at bottom during “rest”


7.18 WOD (K)

4x:
400M run
12 TRX knee tuck push ups
12 Push press
12/12 Windmill ball slams
12 TRX rows

7.17 WOD (K)
45 min fasted walk
3×8 Chest press SS bench leg lifts
3×8 Pull downSS plank spiderman
3×12 Chest fly db SS 20 shoulder push ups
3×6 Seated row SS 15 bench V ups
Negative pull ups, dips

7.16 WOD (K)
3×10 Squat
3×20/20 Oblique knees to elbow
3×12 RDL
3×20 T2B (slow)
Handstand, muscle ups etc
10 minute incline walk

7.15 WOD (K)

4x:
400M run
10 pull ups
10 dips
4x:
Sled push
10 V up
10 push up (3 count down, 3 up)
2x:
500M row
30 KB Swings
10 box jumps

7.12 WOD (K)
3×15 Squats
3×12/12 Oblique knees to elbow

3×15 Cable pull throughs
3×15 Bent over pull downs
3×20 Cable crunch

3×12 ¬†DB chest press
3×12/12 Bent row (single arm)
3×20 Reverse bench crunch

7.9 WOD (K)
10-8-6-4-2
Bear complex SS w/
Sit up ball slams

3×8/8 Lunge to SL RDL SS w/
3×30 Double crunch (Med ball)

7.8 WOD (K)

3 Rounds:
10 Sprawler*
10 T2B (Toes to bar)
10 Burpee
10 Hyper extensions (weighted)

Rocker squat
Burpee box jump
Dragon flag
T2B
Pull ups

7.3 WOD (K)
5RFT
1 push press
1 pull up
1 push press
3 pull up
1 push press
5 pull up

Pit practice
3x:
400 mile run
10 T2B
20 push ups
30 jump lunges

12 rounds pushup & core circuit

7.2 WOD (K)
3x all
10/10Lunge, OH, Step up OH
20 Leg lift, reverse crunch

15/15 Leg lower (cable)
20 Cable crunch

12 Rocker squats
15/15 Cable twist


7.1 WOD (K)

30 Minute AMRAP
400M run
25 sit up
25 push up release
25 American KB swigs 12kg

6.28 WOD (K)
3×8 bear complex
3×10/10 lunge to single leg DL

6.27 WOD (K)
400M Hill run
10/10 Windmill ball slams
12 Push up cross series
20 American KB swings
10 Box jumps

6.26 WOD (K)
20 Floors
15 Sit up ball slam
10 HSPU
15 Inverted row
20 Med ball push up

Lunge, row, DL

1 min max push ups

6.25 WOD (K)

Legs
3×10 Squat
3×15 Calf raises

3×15 Goblet squat to RDL
3×10/10 Curtsy to side lunge

3×12/12 OH walking lunge
3×8/8 Pistol

6.24 WOD (K)
3-2-1 min Amrap
Jump rope
Pushups
Sit-ups
3Rnds:
2x Sled push
10 V ups
20 Renegade row
3Rnds:
500 M row
5 pull ups
10 Pwr clean
15 T2B

6.19 WOD (K)
3RFT
400M Run
50 Push ups
50 Sit ups
50 Squats

6.17 WOD (K)
3×12 Leg Press
3×30 Russian twists
3×10 burpee

3×12 Hex bar DL
3×20 sit ups
3×12/12 single leg Trx lunge jumps

3×20 Step up and over
3×30 Stability Ball trunk twists
3×20 vipr shuttle

6.15 WOD (K)
500M Row
10 Jackknife push ups
20 Box jumps
30 Alt Kb swings
40 Wall ball throw
30 Shoulder taps
20 Double unders
10 Aussie Pullups

6.14 WOD (K)
30 min incline walk

3×10 Bear complex
2×10 T2B

3×15 I Y T (TRX)
3×15 lateral box jumps
3×5 walk up HS push up

3×5 Pull ups
3×20 American KB swings
3×15/10/12 Decline chest fly, DB pull over, skull crusher
3×12 Sit up ball slam burpee

6.13 WOD (K)
30 MINUTE TREADMILL WORKOUT
KB WALK (4% incline @4mph
10 min KB farmers walk
5 min backwards walk (no KB)
5 min single KB walk (2:30/2:30ea)
1 min flat walk
HILL SPRINTS (10% incline)
10x10sec run 10 sec rest @9mph
5x20sec run 20 sec rest @8mph
3x30sec run 10 sec rest @7mph

6.12 WOD (K)
20 minute AMRAP
200 Jump ropes
100 Mtn climbers
10 loaded beast pushups
15/15 DB snatches
15 Burpees
20/20 windmill ball slams
20 vipr shuttlel

6.11 WOD (K)

1 mile run warm up

12 KB deep squats to rocker
30 Alt KB swings

15 Plié squat
15 jack-jump lunge

12/12 Step up step down lunge w/OH
30 Skaters

12/12 Knee to SL step up to SL DL
12/12 Curtsy to side lung

Hip bridge series

6.10 WOD (K)
30 incline walk
4x
Sled push
10 push up
10 v-up

10  Pwr clean & press
10 T2B
10 HS PU
10 Kip Pull up

6.7 WOD (K)
3Rounds:
1000M Row
50 sit ups
50 hip twists
50 double crunch

6.6 WOD (K)

Tabata:
Jump rope
Burpees
Skater
KB swings
Lateral bench jumps
Rev bench crunch SS spider man plank
Rev leg raise SS MTN climbers

6.5 WOD (K)
30 minute treadmill
Upper Body
3x
12 Pull down
12 Rows
3x
12 DB chest press db
12 BD pull over
3x
10 Renegade row to OH press db
3x
10 Pull ups
10 Dips

10-1 Pushup as Tricep dips

6.4 WOD (K)
Jump Rope
3x
10 Squat
12 T2B
30 Skaters
3x
12/12 OH lunges
10/10 TRX side swings
10/10 TRX Split squat jumps
3x
12/12 Single leg dead lift
30 Russian twist
20 Plank kick through

6.3 WOD (K)
50 minute incline walk
3RFT
400M run
10 Bear complex
15 Push up release
10 Ball slam sit ups
15 Bent rows

5.29 WOD (K)
Core
3x
15 Sumo squats KB
10 Aussie pullups
3x
15 Hip bridge
10 Decline push up
10 Tricep dips
3x
10 Pull ups
10 Dips
12 Lat raises

5.25 WOD (K)
3x:
15 Chair Squats (goblet)
15 “T’s” (bent over flys)
30 Shoulder taps (on med ball)
3x:
15 Hip bridge (curtsy/side lunge)
15 OH Press (DB Push Press)
10/10 Dead Bug
3x:
15 Lat pull down
15 Chest fly

Tabata shuttles & jumping jacks

5.24 WOD (K)
Band walks

Squats
RDL 95# ss 30 skaters
SL DL
Lateral lunge 20#db ss 10/10 windmill ball Slams

3 Rounds
500M Row
20 Alt Single arm DB DL
25 KB swings
20 Rev hip bridge march
20 Rev hip bridge

20 minutes elliptical

5.23 WOD (K)
30 minutes elliptical
30 minutes incline walk

Upper Heavy 5×5
3x:15 Pushup, 15 row, 5 HSPU
Bench ss 10 reverse bench crunch
Row ss 10 reverse leg lifts
Pull up ss 10 TRX pike up
Dips ss 10/10 side plank lifts

20 minutes stair mill

5.22 WOD (K)
30 min run
20 min walk
10 min step mill
Ab ripper X
3x:
5 Scoop push ups
10 Hang clean & press
15 Rows
20 Ball slams
25 KB swings
30 Wall ball throws

5.21 WOD (K)
40 minute jog, 20 minute walk (10&5 intervals)

Legs 3×15
Leg press
Curl double leg
Extension double leg
Curl single leg
Extension single leg
Rocker squat
Curtsy lunge

5.20 WOD (K)
30 minute jog
30 minute incline walk
3×15
Wide push up
DB bench press

DB Fly
Tricep push up (12)

Rear delt rope pull
Standing OH DB Press Db

Bent over pull down
DB front raise db

2x: Core circuit
Run .25 miles
10 T2B
40 KB Swings
10 sit up to ball slam
40 DU
100 bicycle

5.18 WOD (K)
5×5
Squats
RDL
Leg Press
SL DL
Step up, step down lunge
Lateral lunge db

5.17 WOD (K)
45 minute jog

15/15 Single arm lunge cable row (lunge)
15/15 Single arm chest press

15 Aussie pull ups
15 Push up release

15 Bent row
15 Pull down

12 DB pull over
15 Skull crushers db

15 Tri pull down
15 Lat raises db

5.16 WOD (K)
60 minute incline walk

5x:
Sled push (90# down, 45# back fast)
10 PU
10 V ups

3x:
400m sprint
100 Mtn climbers
200 Jump ropes

30 minute run

5.15 WOD (K)
60 minute incline walk
20 minute jog
Legs
3x:
12/12 OH kneeling step up
10/10 SL stability ball curls
30 sec jump lunges
4x:
12 Sumo squat
30 sec bench jumps
3x:
10-15 leg press
20 Weighted jump squats
60 second weighted wall sits

2x Walking lungesdb
Vipr shuttle (60 sec)
2x Reverse walking lunge
Vipr shuttle (60 sec)
Walking lunge
2×15 Hip bridge

3×8 hyper extensions
Core

5.14 WOD (K)
60 minute incline walk
Upper Heavy 5×5
Bench
Row
Pull up
Dips
Dragon Flag (core)
T2B
Russian twist

10 minute jog

5.13 WOD (K)
60 minute fasted walk
10 minute core
5x:
Sled push (90# down, 45# back fast)
15 PU
5x:
400m sprint
10 assisted pull ups
10 assisted dips
5x:
60 sec kb swing
60 sec ball slam
5x:
2 minute row
45 sec burpee

5.11 WOD (K)

3×15:
15 Aussie pull ups
15 Push ups

15/15 Single arm cable row (lunge)
15/15 Single arm chest press

15 Bent row
15 Bent over Pull down

15 Tri pull down
15 Lat raises

25 min cardio – step mill

5.10 WOD (K)
60 minute incline walk
5 min jump rope w/u
5x:
Sled push (90# down, 45# back fast)
15 PU
5x:
400m sprint
10 assisted pull ups
10 assisted dips
5x:
60 sec kb swing
60 sec double rope slam
5x:
2 minute row
45 sec box jump

5.9 WOD (K)

.5mile run
20 PU Renegade row
10/10 Split squat press
10 Burpees
12/12 plank Hip drop

10/10 Lunge, knee lift, lat raise
15 Tricep dip, crab reach
20 Ball slams
20 Partner ball Toss

10/10 Single leg DL snatch
15 Bent over fly
30 Jump lunges
20 Spiderman knee planks

25 minute incline walk

5.8 WOD (K)

20 min AMRAP
Row 500m
15 Burpees
15 V ups
15 Tricep PU release

15 minute core circuit

20 minute HIIT step mill
25 minute incline walk

5.7 WOD (K)
20 min run
10 minute step mill

Bear complex 8-6-4-2

3×10 RDL
3×10/10 curtsy lunge

3×8 Back Squats
3×10 Pull through

3×15 pli√© squat
3×12/12 SL reverse hip bridge

15 min incline wall

5.6 WOD (K)
1 mile jog

3x:
50 DU
10 Med ball PU
15 TRX pike ups
25 Ball Slams
10/10/10 TRX T, Y, I
10 Burpee
50 Lateral box jumps

25 minute incline walk
Core
Cardio

5.3 WOD (K)

3x:
12 Goblet Squat
12/12 DB side lunge
12 Front Squat
3x:
12/12 Single leg, Straight leg DL
12/12 Step up, Step down lunge
20 Jump lunges
3x:
10 Back squats
20 Skaters
12 Box jumps

5.2 WOD (K)

1 mile run

30 DU
20 Spiderman push ups
15 Aussie pull ups
100 med ball mtn climbers
10/10 Pistol squats
2x’s Plate drags

4.30 WOD (K)
5x:
Sled push
10 push ups
10 V-ups

5x:
250m row
10 burpee
60 sec plank

4.29 WOD (K)
4 rounds:
Run 800m, 600m, 400m, 200m
25 push up release
50 sit ups
25 squats
50 kb swings

4.27 WOD (K)
Run & Hill lunges

3x:
20 split box jumps
20 push ups
20 burpees
20 V ups

4.24 WOD (K)

3x:
6 Squats (Heavy)
12/12 Single leg DL
6 Squats (Heavy)
12/12 Single leg rev hip bridge
3x:
6 Dead Lift (Heavy)
12/12 Cross Step ups
6 Dead lift (Heavy)
10/10 Curtsy Lunge

4.23 WOD (J)

3x:

1600m-1200m-800m run

50 double unders

50 flight of stairs (no arms)

50 sit-ups

4.23 WOD (K)

Boxing

3x:
AMRAP (1 min rest)
4 minute row
3 minute 2 burpee/5 jacks
2 minute man maker (renegade row, curl)
1 minute suicides

4.22 WOD (K)

3x:
Sled push
25 Push-up release
25 bent rows @30#
25 Ass to ankle squats @30#
25 KB swings @24kg
25 DU
50 Russian twists

4.21 WOD (J)

21-15-9

Double unders (42-30-18)

Box jumps, 24″

Pull-ups

KB Swings, 30#

Sit-ups

21-15-9

Double unders (42-30-18)

Box jumps, 24″

Toes-to-bar

KB Swings, 30#

Sit-ups

4.21 WOD (K)

20 Minute Heavy Bag

2 Rounds, 1 minute each:

Jumping Jacks

V-Ups (double crunch)

Pop Squats

Shoulder Taps

Skaters

4.20 WOD (J)

3x:

400m run

8 Handstand push-ups

16 Burpees

8 Pull-ups

16 TRX atomic push-ups

8 Toes-to-bar

3x:

5 Towel pull-ups

16 Pistols (8/8)

16 KB Snatches (8/8), 26#

30 Double Unders

30 Sit-ups

3x:

Run (1600m-1200m-800m-400m)

50 Double Unders

10 Windmill ball slams (right), 12#

10 Ball slams

10 Windmill ball slams (left)

20 Wall ball tosses

40 Bicycles

4.19 WOD (J)

1 mile run

50 double unders

10x stairs (up/down)

50 double unders

.25 mile run

3x:

10 box jumps, 31″

10 decline push-ups

20 decline plank knee-tucks

End w/ 10 box jumps and 50 double unders

1.25 mile run

4.19 WOD (K)

3X:
400M run
50 pushups
50 situps
50 bench jumps
50 KB swings@16kg

4.18 WOD (J)

3x:

10 Bear, 45#

20 sit-ups

10/10 lateral box jumps

20 TRX rows

3x:

5 Bear, 55#

30 Russian twists, 20# medicine ball

10/10 box step-ups, 24″

20 toe touch crunches w/ med ball, 20 bicycles, 20 v-ups

3x:

3 Bear, 65#

20 sit-ups

4.18 WOD (K)

3×10 squats @ 95#
3×40 lateral box jumps
3×15 prone leg raise

3×5 squats @115#
3×10/10 lateral steps ups
3×10 pushup toe taps

3×3 squats @135#
3×30 spiderman plank
3×5 rollup walk out

3×10/10 TRX lunge
3×12 hyperextension
3×10 hyper ext side crunch

Battle Ropes

2,000M Row

4.17 WOD

4x:

400m run (flat, 9.5 speed)

30 double unders

10 ball slam burpees, 12#

10/10 windmill ball slams, 12#

30 hand-release push-ups

30 sit-ups

4.17 WOD (K)

Boxing

60 DU
55 Sit ups
50 Box jumps
45 DU
40 Sit ups
35 Box jumps
30 DU
25 Sit ups
20 Box jumps

5 Rounds:
10 Slide out push ups
10 Aussie pull ups
10 Loaded beast push ups
10 Decline med ball crunch
10 Decline med ball twists

4.16 WOD

500m row

10 bar dips

15 box jumps, 24″

50 sit-ups

Repeat, cutting the distance of the row in half each time

3x:

10 suicides

10/10 single arm KB snatches, 22 lbs

30 KB Russian twists, 22 lbs

4.16 WOD (K)

Hills Sprints – Treadmill Workout

12% incline
10x 10 sec sprint, 10 sec rest @9mph
5x 20 sec sprint,  20 sec rest @8mph
3x 30 sec sprint, 10 sec rest @7mph
5 min walk, then repeat 5, 3, 1,
15 min jog – Flat

4.15 WOD

21-15-9 (number of reps each round)

Deadlifts (hex bar), 110, 130, 140#

Overhead KB Swings, 35#

Toes-to-bar

1600m run

50 double unders

25 Wall ball tosses (full squat before each toss), 12#

Repeat, cutting the distance of the run in half each time (800m/400m/200m)

4.15 WOD (K)

3 Rounds:
AMRAP – 1 min
Back Squat @45#
DU
TRX Row
KB Swings @16kg
Pushup Release
Dips
Sit ups
Burpee

4.13 WOD (K) Outdoor

Run to and from park
4x’s Sprints
3x’s Walking lunge ss w/side shuttle
4x’s Sprints
3×15 Single leg toe taps
3×15 Curtsy to side lunge
4x’s Suicide sprints ss w/10 push ups
15 minute core circuit*

4.13 WOD (J)

4x:

400m run

40 double unders

13 hang cleans, 55 lbs

13 front squats, 55 lbs

13 v-ups

13 box jumps, 24″

13 pull-ups

3x:

400m Airdyne

13 tire flips

13 TRX Is/Ys/Ts

13 TRX knee tucks/pikes

4.11 WOD (K)

3 Rounds:
400M run
25 Bosu Squats
50 Inverted rows
75 Wall ball throws
100 Bosu Mtn Climbers

400M run at end

Boxing

4.10 WOD

All done with 10lb weighted vest:

1600m run

50 double unders

100 flights of stairs w/ 10lb dumbbells

800m run

50 double unders

50 flights of stairs w/ 10lb dumbbells

400m run

50 double unders

25 flights of stairs w/ 10lb dumbbells

200m run

50 double unders

14 flights of stairs w/ 10lb dumbbells

4.10 WOD (K)

For time:
Row 500M
10 pull ups
20  handstand pushups
30 box jumps @20″
40 KB swings @16KG
50 Double-unders
40 KB swings @16KG
30 box jumps @20″
20 handstand pushups
10 pull ups
Row 500M

Bear complex 10-8-6-4-2 @45#
SS w/20 sit-ups

15min interval stairmill w/sandbag

3 Rounds:
Sled push
20 Push up release
20 Double-unders
20 Split V-Ups

4.9 WOD

Circuit 1 (3x):

20 sandbag clean and press

20 kb swings

20 TRX rows

10 box jumps w/ 7.5lb dumbbells, 24″

Circuit #2 (3x):

12 pushups/twists w/ hands on medicine balls

10 tire flips (after each flip, jump forwards into the tire and backwards out)

30 seconds tire circles – feet on the tire, hands on the ground in a plank position

10 kb clean to gobble squat, 35lbs

Circuit #3 (3x):

10 lat pull-downs, 110lbs

10 leg press, 180lbs

10 barbell twists, 55lbs

4.9 WOD (K) Outdoor

Jog to and from park

3 Rounds:
3 Right facing side step runs up, backward two-step down
3 Left facing side step runs up, backward two-step down
-3 two-step runs up, jog down
20 tricep dips

5 rounds of forward & backward runs on ground

3 Rounds:
3 Right facing Grape vines up & down stairs
3 Left facing Grape vines up & down stairs

5 two-step runs up, jog down

Plyo Circuit
3 Rounds:
10 burpee
10 push ups
10 jump lunges (10 each leg = 20 total)
10 skaters (10 each leg = 20 total)

*two-steps = skip a step

4.8 WOD

3x:

.5 mile run

50 double unders

500m row

50 sit-ups

4.3 WOD

25 minutes elliptical – high resistance/high tempo

3x:

Run 800m

50 Double unders (150 single jump ropes)

15 Hand-release push-ups (on knees if need to)

15 tuck-ups

30 bicycles

4.2 WOD

Run 400m

21-18-15-12-9-6-3 Hex Bar Deadlifts, 100 lbs (kettle bell dead lifts with neutral grip)

Run 400m between each set

3x:

45 second Airdyne (45 second row or 45 second sprint)

30 ft handstand walk (25 push-ups)

10 TRX knee tuck to inverted V-up (10 regular tuck-ups, 10 regular V-ups)

20 TRX pendulum swings (20 bicycles)

4.1 WOD

10 Single arm kettle bell snatches, right arm, 10kg (10 bent-over dumbbell rows)

20 double unders (60 regular jump ropes)

10 Single arm kettle bell snatches, left arm, 10kg (10 bent-over dumbbell rows)

20 double unders (60 regular jump ropes)

10 kipping pull-ups (10 assisted pull-ups)

10 toes to bar (10 v-ups or 10 tuck-ups)

Bear Complex

10-8-6-4-2 reps

30-24-18-12-6 sit-ups between each set

3.30 Full Body At-Home Strength Workout

Circuit 1 (3x’s)

15 Hip bridge

15 Bent over DB row

15 Bird-dog (core exercise)

Circuit 2 (3x’s)

15 Squats

15 Overhead DB press, resist down

15 Dead bug (core exercise)

Circuit 3 (3x’s)

30 Shoulder taps

12 Incline push ups

12 Tricep dips

*AMRAP = “as many reps as possible”. So, AMRAP 12 = as many reps as possible in 12 minutes.

3.29 WOD

5k Run

AMRAP 15

30 Double Unders (90 single jumps)

5 Bar Dips (10 bench dips)

25 sit-ups

5 Bar Dips (10 bench dips)

25 sit-ups

3.28 Partner WOD!

Partners alternate between exercises and only one works at a time.

1st AMRAP 12

P1: 150m Row

P2: 10 Burpees

P1: 10 Wall Balls, 18lbs

and back to the beginning with P2 going for the 150m Row

2nd AMRAP 12

20 Pull Ups (alternate partners every 5) – you can do these assisted or unassisted!

40 Sit Ups (alternate partners at 20) – hold partner’s feet and touch shoulders

20 Sumo deadlift high pulls, 18kgs (alternate partners each rep)

MetCon (metabolic conditioning)

800m Run

50 Double unders (150 regular jumps)

25 tuck-ups

50 bicycles (50/50)

3.27 WOD

4 rounds:

8/8 Lateral box jumps, 18″

16 Hand-release push-ups (drop to knees if need to)

8/8 Single-leg deadlifts w/ bicep curl, 17.5lb dumbells

8 Regular box jumps, 24″

16 Toes-to-bar (16 V-ups or knee tucks)

3 rounds:

400m on Airdyne Bike (400m row)

10 Tire flips (10 deadlifts)

10 Burpees w/ push-up on tire and jumping onto tire (10 regular burpees)

10 TRX knee tuck to inverted V-up (10 regular tuck-ups, 10 regular V-ups)

20 TRX pendulum swings (20 bicycles)

3.26.13 WOD

Workout #1:

Five rounds for time:

5 Handstand push-ups (10 dumbbell shoulder presses)

10 Overhead kettle bell swings, 16 kg (10 burpees)

30 double unders (90 single jump ropes)

Workout #2:

Run 400m

25 Shoulder to overhead, 45 lbs (you can do a push press, thruster, or jerk – anything to get the barbell from your shoulders to over your head)

25 Back squats, 45 lbs (barbell resting on back)

50 Sit-ups (all the way up and touch the floor in front of you)

Run 400m

20 Shoulder to overhead

20 Back squats

40 Sit-ups

Run 400m

15 Shoulder to overhead

15 Back squats

30 Sit-ups

Run 400m

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7 thoughts on “Workouts

  1. Pingback: Neon Socks, Buddies and PANCAKES…oh my! | average2athlete

  2. Pingback: A Holiday Weekend Full of Clean-Eats and At-Home Workouts | average2athlete

  3. Julia, I just completed your 3.26.13 WOD and it kicked my butt!!! I have decided to clean up my diet and really get down to business! Can’t wait to see the results ūüôā

  4. Pingback: Keep Calm, Lift Heavy and Eat Turkey Burgers | average2athlete

  5. I’ve been doing these WODs for a month now and they absolutely KICK MY ASS. I’ve tried the WODs on the crossfit website but they’re still not as challenging as yours! Though I haven’t seen a big increase in muscle (which is probably because I’m ectomorphic) I wake up the next morning and I am sore as all hell which I loooovee. Keep posting and thanks for the motivation!! You guys are amazing!!

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