Workout of the Day

9/29

9/29

Warm Up 

400 m Run / 500 m Row 

25 Sit Ups 

25 Push Ups 

25 Air Squats 

Dynamic 

WOD 

For Time 

1 Mile Run / 1800 m Row 

100 Push Ups 

200 Sit Ups 

300 Air Squats 

1 Mile Run / 1800 m Row 

9/27

9/27

WOD 

5 Minute Window 

600 m Run 

1 Round "Cindy" 

AMRAP Clean & Jerk (135/95)

Rest 5:00 

5 Minute Window 

400 m Run 

2  Rounds "Cindy" 

AMRAP Clean & Jerk (155/105)

Rest 5:00 

5 Minute Window 

200 m Run 

3 Rounds "Cindy" 

AMRAP Clean & Jerks (185/135)

Alternate WOD

"Cindy On The Run" 

25 minute AMRAP 

5 Pull Ups 

10 Push Ups 

15 Squats 

400 m Run / 600 m Row 

9/22

9/22

Filthy Fifty On The Run

800 m Run /1200 m Row

50 Box Jumps (20/14)

50 Jumping Pull Ups 

50 KBS (53/35)

50 Walking Lunges 

50 Knees to Elbow

50 Push Press (45/35)

50 Back Extensions 

50 Wall Balls (20/14)

50 Burpees 

50 Double Unders (100 singles) 

800 m Run / 1200 m Row 

9/16

9/16

12 Minute AMRAP

15 cal Row 

12 Burpee Box Jumps (24/20)

9 Clean & Jerks (135/95)

9/15

9/15

Warm Up 

400 m Run / 500 m Row 

20 Push Ups 

20 Sit Ups 

20 Arm Circles (fwd/bk) 

PVC & Bandwork 

Dynamic 

WOD 

2 Rounds for Time 

100 Double Unders (300 singles) 

400 m Run / 600 m Row 

25 Walking Lunges (45/35 Bar in Front Squat Position) 

400 m Run / 600 m Row 

25 Wall Balls (20/14)

400 m Run / 600 m Row 

25 Burpees 

400 m Run / 600 m Row 

9/13

9/13

Warm Up 

400 m Run / 500 m Row 

20 AbMat Sit Ups 

20 Push Ups 

20 Air Squats 

20 PVC OHS 

20 PVC Pass Thrus 

Dynamic 

WOD 

AMRAP 5: 

750 m Row Buy In 

9 Hang Cleans (95/65)

25 Double Unders (50 singles) 

Rest 5:00 

AMRAP 5: 

500 m Row Buy In 

6 Hang Squat Cleans (135/95)

25 Double Unders (50 singles)

Rest 5:00 

AMRAP 5: 

250 m Row Buy In 

3 Hang Squat Cleans (185/135)

25 Double Unders (50 singles) 

9/12

9/12

Warm Up 

400 m Run / 500 m Row 

20 Push Ups 

20 Sit Ups 

20 Air Squats

20 Knee Raises 

Dynamic 

Strength:

Dead Lift

15 Minutes to work to a Heavy set of 3 

WOD 

3 Rounds for Time 

15 Dead Lifts (205/145)

25 Wall Balls (20/14)

15 Toes to Bar 

25 Box Jumps (24/20)

9/8

9/8

400 m Run / 500 m Row 

25 Sit Ups 

25 Push Ups 

25 Air Squats 

25 Knee Raises 

25 Arm Circles (fwd&bk) 

5 Inchworm w/ Push Up 

Dynamic 

WOD

20 Minute AMRAP

12 cal Row 

10 KBS (53/35)

50' Walking Lunges 

Endurance WOD 

70 Double Unders(210 singles) 

60 Wall Balls (20/14)

50 Air Squats 

40 Sit Ups 

30 Burpees

20 KBS (53/35)

10 Knee Raises 

*200 m Run at Beginning, after each exercise & at end 

9/7

9/7

Warm Up 

400 m Run / 500 m Row 

25 Air Squats

20 GHD

15 Push Ups 

10 Hollow Rocks 

5 Cleans (Light) 

Stretch & Mobillity

Dynamic

Strength: 

Snatch 

5 x 3 @ 75%

WOD

20 Minute AMRAP

50 Wall Balls (20/14)

50 Double Unders (100 Singles) 

40 Box Jumps (24/20)

40 Toes to Bar 

30 Chest to Bar Pull Ups 

30 Barbell Facing Burpees 

20 Cleans (145/100)

20 Jerks (145/100)

10 Snatches (145/100)

10 Muscle Ups (1 = 3 Dips + 3 Pull Ups) 

9/6

9/6

Warm Up 

400 m Run / 500 m Row 

20 Air Squats 

3 x 5 Strict Pull Ups 

20 Sit Ups 

2 x 10 Thrusters (45/35)

20 Push Ups 

Dynamic 

WOD 

AMRAP 5

21 cal Row

21 DeadLifts (95/65)

Rest 5:00 

AMRAP 5 

15 cal Row 

15 Front Squats (95/65)

Rest 5:00 

AMRAP 5

9 cal Row 

9 Thrusters (95/65)

WORKOUT OF THE DAY