WOD

Workout of the Day Posts

Friday, May 15, 2020

3 Sets 

6  – 8 Front Squat or Goblet Squats @32X1
Rest 
:30 – :40 Nose to Wall Handstand Hold 
Rest 
:30 – :40 Hollow Hold or Hollow Rock 
Rest 
 
 
AMRAP in 10 Minutes
10 Reverse Lunge to Single Leg Deadlift ( 5 ea)
10 SA Push Press 
20 Box Jump, step down
10 SA Push Press 

Thursday, May 14, 2020

5 Rounds, on the 1:30

1) 12 Power Cleans
2) 50 Double Unders
3) 14 – 20 Overhead Walking Lunge ( w/ plate or DB’s)
4) Plank / :20 front, :20 Right side, :20 Left side
 
 

Mondays, Tuesday, Thursdays and Fridays 6:30AM (not on Wednesdays)
Monday to Saturday 9AM
Monday to Friday 6:15PM

Wednesday, May 13, 2020

3 Sets 
10 – 12 Deficit Push Ups 
rest :60 
8 – 10/ Side  DB Cross Body Single Leg Romanian Deadlift 
rest 
10 – 12 Single leg Glute Bridge March 
rest 
 
 
4 – 6 Rounds, Every 2 minutes:
20 KB Swings 
6 Goblet Squat 
3 Burpees

Tuesday, May 12, 2020

AMRAP in 30 minutes 

400m Run/ 500m Row (2:00 – 2:30 easy)
6 Half Kneeling KB/DB Clean + Windmill Press
10 – 16 KB/DB Deadbug 
 

Monday, May 11, 2020

3 Sets 
8 – 10/ side  Bulgarian Split Squat @20×0
Rest :30 – :45 
 8 – 10 Lat Pullover (w/ plate or DB)
Rest 
:45 Wall Sit 
Rest 
 
 
6 Rounds
150m Run/Row OR :30 – :40 High Knee Skips 
10 Alternating DB Thruster
 
rest 3:00
 
6 Rounds
10 Alternating Reverse Lunge 

Sunday, May 10, 2020

Rest Day

or

3 x 800m Run
2:00 recovery

Try to maintain a 4 to 6 second deviation.

Saturday, May 9, 2020

4 to 5 Rounds 

12 – 16   Hang Split Snatch
200m Run (:30 out and :30 back)
15 – 20 Goblet Squats 
200m Carry – AHAP (weighed back pack, sandbag, Dball, Dumbbells, tire, fence post… be creative, tag us in photos!)
 

Saturday 9AM

Friday, May 8, 2020

3 Sets

8 – 10 / side Gorilla Row @20X1
Rest
8 – 10 / side Split Stance RDL @40×1
Rest
3 Rounds
:40 RKB Swings
:20 Rest
:40 Box Jump , Step Down
:20 Rest
:40 DU’s
:20 Rest
rest

Mondays, Tuesday, Thursdays and Fridays 6:30AM (not on Wednesdays)
Monday to Saturday 9AM
Monday to Friday 6:15PM

Thursday, May 7, 2020

3 to 4 Rounds

AMRAP in :90 
3 Burpees 
9 Air Squats 
 
Rest :90 
 
AMRAP in :90 
3 Burpees 
6 Curtsy Lunge to Lateral Lunge (3 each side)
 
Rest :90 
 
 

Mondays, Tuesday, Thursdays and Fridays 6:30AM (not on Wednesdays)
Monday to Saturday 9AM
Monday to Friday 6:15PM

Wednesday, May 6, 2020

4 Sets 

Rest :60 – :90
Rest :60 – :90
 
 
4:00 Run or Row 
10 Kettlebell or DB Complex 
Rest 2:00
 
3:00 Run or Row
10 Kettlebell or DB Complex  
Rest 2:00
 
2:00 Run or Row 
10 Kettlebell or DB Complex 
Rest 2:00
 
KB Complex = KB Deadlift + SA Clean + Squat to Thruster 
 
 

Mondays, Tuesday, Thursdays and Fridays 6:30AM (not on Wednesdays)
Monday to Saturday 9AM
Monday to Friday 6:15PM

Tuesday, May 5, 2020

AMRAP in 30 Minutes 

30m ( 50 steps) Mix Rack Carry 

2 TGU
5 Hands Only Inch Worm 
10 Single Leg Squats ( 4-6 Candlestick to SL Squat) 

 
Hand Only Inchworm 
 
Mix Rack Carry 
 
Candlestick to squat 

Monday, May the 4th be with you.

4 Sets 

6 – 10 / side SA Half Kneeling Press @20X1
rest :60
4 – 5 / side  Single arm DB 1 & 1/4 Front Squat –
rest :60
 
 
AMRAP in 12 Parsecs:
6 Darth Vader Press 
6 OH Skywalker Lunges 
9 C3PUs 
 
Remember your lifting Chews.
Devils Press
OH Walking Lunge
Push Ups

Sunday, May 3, 2020

Rest Day!

Or

4 X 400m Run
2:00 Recovery

Try to maintain a 2 to 4 second deviation on the intervals.

Saturday, May 2, 2020

For Time:

400m Run ( 1:00 out, then back)
50 Deadlifts
400m Run
50 Front Squat
400m Run
50 DB Box Step Over
400m Run
Zoom at 9:00AM

Friday, May 1, 2020

4 Sets 

10 Split Squat Right @30X1(2 – 4 inch Front Foot Elevated )
rest :45 – :60
10 Split Squat Left
Rest 
10 Laying Back Press
Rest
 
 
3 Rounds for Time:
20 Alt DB Power Snatch 
30 Mountain Climbers 
40 Step Ups 
 
 


Mondays, Tuesday, Thursdays and Fridays 6:30AM (not on Wednesdays)
Monday to Saturday 9AM
Monday to Friday 6:15PM

Thursday, April 30, 2020

3 Sets, not for time:

4 – 8 Strict Handstand Push Ups / :30 Nose to Wall HS or Headstand  Hold
:30 Side Plank each side
 
*10- 12 L-Sit Press for those not doing handstands.
 
 

5 Rounds, On the 3 minutes 

200m Run (1:00 work)
10 Thrusters 
10 Burpee Lateral Hop Over 
 
 

Mondays, Tuesday, Thursdays and Fridays 6:30AM (not on Wednesdays)
Monday to Saturday 9AM
Monday to Friday 6:15PM

Wednesday, April 29, 2020

 

4 Rounds 

:40 Clean & Jerk / Or SB or DBall to Shoulder
:20 Rest 
:40 High Knee Skips  
:20 Rest 
:40 Ring Rows or Alternating DB Bent Over Row 
:20 Rest 
:20 Rest 
:20 Rest 

Mondays, Tuesday, Thursdays and Fridays 6:30AM (not on Wednesdays)
Monday to Saturday 9AM
Monday to Friday 6:15PM

Tuesday, April 28, 2020

“Heidi”

AMRAP in 23 Minutes 

23 Air Squats 
23 Push Ups 
23 Kettlebell Swings 
23 Sit Ups
23 Box Jumps 

This hero workout is dedicated to Royal Canadian Mounted Police Constable Heidi Stevenson who died on April 19, 2020 while protecting others during a mass shooting that took place in the Canadian province of Nova Scotia.

Heidi graduated from Depot, the RCMP Training Academy, on February 2, 1996. She spent most of her career in Dartmouth, Cole Harbour, Halifax County, Halifax District and Enfield, Nova Scotia. She also served three years with the Musical Ride. Cst. Stevenson was a 48-year-old- veteran who worked for the force for 23 years.

Cst. Stevenson was loved by many in the communities she served. She was a cherished mom, wife, daughter, friend, and colleague.

The rep scheme signifies the number of years she served in the force.

Monday, April 27, 2020

4 sets 

Rest :60
Rest :90

 

3 Rounds 
400m Run 
20 DB Step Ups ( or dB lunges)
15 Thrusters
6 – 10 Candle Stick Rolls ( or 20 hollow rocks )

Sunday, April 26, 2020

Rest Day 

Or

Run 4 x 1000m 
3:00 Recovery

Try to keep a 4 to 8 second deviation on intervals

The Pros & Cons of Cardio Vs. Intervals

Saturday, April 25, 2020

4 – 6 Rounds

200m Run

30 Russian KB Swings
15 Air Squats
8-15 Push Ups
Rest 1:30

Friday, April 24, 2020

4 Sets 

10 Split Squat Right @20X1 (2 – 4 inch Front Foot Elevated )
rest :45 
10 Split Squat Left @20X1
rest :90 
 
8 – 10 Chainsaw Row Right ( add a band if possible)
rest :45
8 – 10 Chainsaw Row Left
rest :90
 
6 – 8  Rounds for Time:
30 DU’s
10 L Crunch 
5 Burpee Box Step Up or step over

Thursday, April 23, 2020

AMRAP in 30 Minutes:

400m Run / 500m Row ( 2:00 min)
3 Man-Maker * w/ Fr Rack or OH Lunge 
200m Farmers Carry 
14 Plank Lateral Hip Touches 

Wednesday, April 22, 2020

4 Sets, not for time:  

8 – 10 Dumbbell Pull Over – from box/bench or glute bridge @31X1 
3 – 6 Handstand Push Ups (6 – 8 / /arm L-Sit Press)
10 – 12 / Leg DB Russian Step Up 
 
AMRAP in 7 Minutes 
2 Air Squats 
2 Devils Press 
2 Push Press 
+ 2 Reps each round 

Mondays, Tuesday, Thursdays and Fridays 6:30AM (not on Wednesdays)
Monday to Saturday 9AM
Monday to Friday 6:15PM

Tuesday, April 21, 2020

4 Rounds, EMOM 

1) 20 – 30  American DB/KB Swings 
2) 35 – 50 DUs (:30 – :40 skipping or  lateral hop overs)
3) 10 Box Dips + 10 Bulldog Shoulder Taps 
4) 20 – 30 Walking Lunge 
5) 20 Hollow Rocks 

Mondays, Tuesday, Thursdays and Fridays 6:30AM
Monday to Saturday 9AM
Monday to Friday 6:15PM

Monday, April 20, 2020

3 Sets , not for time:
2 / Side TGU ( or 4 per side 1/4 TGU)
6 / Side Single Leg Squat ( weighted or assisted )
3 Rounds for time:
400m Run / 500m Row (approx 2:00 of work)
12 Burpee w/ lateral Hop Over
9 Deadlifts
6 Hang Power Cleans
3  Push Press

Mondays, Tuesday, Thursdays and Fridays 6:30AM
Monday to Saturday 9AM
Monday to Friday 6:15PM

Sunday, April 19, 2020

Rest Day!

Or

Run or Row 6 – 8 x 200m
:60 recovery

Try to keep a 2 to 3 second deviation on intervals.

Running Warm Up
https://youtu.be/dB5W4LZf0JU

Saturday, April 18, 2020

Workout #3

For Time:

50 DB Deadlift 50/35#
50 Sit Ups (use AbMat if you have one)
50 Box Step Ups 24/20-in
50 Single Arm DB Thrusters 
 
Time Cap: 20 minutes 

Friday, April 17, 2020

Dumbbell Snatch Complex 
4 to 5 Sets, on the :90 seconds 

DB Snatch Complex
3 x Double  DB Power Snatch 
DB P. Snatch Right Hold OH +  DB P. Snatch Left
DB P. Snatch Left  Hold OH +  DB P. Snatch Right 
DB P. Snatch Right + OH Lunge R+L
DB P. Snatch Left + OH Lunge L+R
3 x Double  DB Power Snatch 
 
 
3 Rounds 
30 Jumping Jacks 
20 Box Jumps or Step Ups  
10 *SA DB Split Jerk  (5R/ 5L)

*Rack R, Left leg leads / Rack L, Right leg leads

Mondays, Tuesday, Thursdays and Fridays 6:30AM 
Monday to Saturday 9AM
Monday to Friday 6:15PM

Thursday, April 16, 2020

2 to 3 Rounds

5:00

100m Run / 10 Cal Row / Staircase Run
5 No Push Up Dumbbell Burpee
5 Hang Power Clean
Rest 2:00
5:00
5 Push Ups
10 Sit Ups
15 Air Squats
Rest 2:00