Workouts of The Day
Workouts of the Day (WODs) should be done every Tuesday and Friday
Week One
Tuesday: 500 Step-Ups
Step Up Right, Down Right – Step Up Left, Down Left
(Alternate legs using stairs or a box – step up/step down alternate legs)
After every 50 reps perform:
- 10 Push-Ups
- 10 Sit-Ups
- 10 Jumping Jacks
Repeat until you have reached 500
(Rest up to 2 minutes between rounds)
Friday: Buy-in/Buy-Outs
Buy-In: 25 Walking Lunges or stationary Reverse Lunges, alternate legs (don’t bang your knee on the ground)
Directly into:
- 2 Sit-Ups, 20 Hand Release Push-Ups
- 4 Sit-Ups, 18 Hand Release Push-Ups
- 6 Sit-Ups, 16 Hand Release Push-Ups
-
- …continue this pattern until…
-
- 18 Sit-Ups, 4 Hand Release Push-Ups
- 20 Sit-Ups, 2 Hand Release Push-Ups
Buy-Out: 25 Walking Lunges or stationary Reverse Lunges, alternate legs
Week Two
Tuesday: 150 Sit-Ups
After every 15 sit-ups perform:
- 5 Burpees
- 10 Push-Ups
- 15 Air Squats
- 1 Minute Walk then 1 minute Run
- 1 Minute Rest
After 5 rounds, rest up to three minutes. Hydrate as needed.
Friday:
- 100 Air Squats
- 75 Walking Lunges
- 75 Sit-Ups
- 75 Push-Ups
- 20 Eight-Count Body Builders
Split reps as desired.
Week Three
Tuesday: Bodyweight 550 Rep Pyramid Challenge
- 100 Air Squats
- 90 Jumping Jacks
- 80 Shoulder Taps
- 70 High Knees
- 60 Bicycle Crunches
- 50 Reverse Lunges
- 40 Alternating Single Leg Raises (Lying on your back)
- 30 Commandos (High Plank to Forearm Plank and Back)
- 20 Push-Ups
- 10 Burpees
Friday: 5 Rounds: 20 minutes
- 30 Seconds Four-Count Mountain Climbers
- 30 Seconds Push-Ups
- 30 Seconds Flutter Kicks
- 30 Seconds Air Squats
Rest up to two minutes
Week Four
Tuesday:
- 50 Push-Ups
- 50 Sit-Ups
- 800-Meter Run
- 40 Push-ups
- 40 Sit-ups
- 400-Meter Run
- 30 Push-ups
- 30 Sit-ups
- 200-Meter Run
- 20 Push-ups
- 20 Sit-ups
- 100-Meter Run
- 10 Push-ups
- 10 Sit-ups
Friday: Use 45-pound or 25-pound Plate
5 Rounds
- 10-Plate Ground to Overhead Press
- Touch the edge of the plate to the ground, deadlift it, then push press overhead (See example)
- 10-Plate Push-Ups
- Hands on outside of the plate
- 10-Alternating Overhead Lunges or Reverse Alternating Lunges
- 10-Over Plate Burpees (See example)
Week Five
Tuesday: Annie on the Run
- 400-Meter Run
- 40 Sit-Ups
- 40 Hand Release Push-Ups
- 400-Meter Run
- 30 Sit-Ups
- 30 Hand Release Push-Ups
- 400-Meter Run
- 20 Sit-Ups
- 20 Hand Release Push-Ups
- 400-Meter Run
- 10 Sit-Ups
- 10 Hand Release Push-Ups
Friday: Modified “Amy”
- 25 Air Squats; 5 Burpees
- 25 Sit-Ups; 5 Burpees
- 25 Lunges (alternating legs); 5 Burpees
- 25 Jumping Jacks; 5 Burpees
- 15 Four-Count Mountain Climber; 5 Burpees
- 25 Jumping Jacks; 5 Burpees
- 25 Lunges (alternating legs); 5 Burpees
- 25 Sit-Ups; 5 Burpees
- 25 Air Squats; 5 Burpees
Week Six
Tuesday: “Cooper”
Six Rounds for time
- 10 Eight-Count Bodybuilders
- 10 Air Squats
- 10 Push-Ups
- 10 Sit-Ups
Friday: Honoring our Veterans Workout
- 11 Rounds for Time
- 11 Mountain Climbers
- 11 Air Squats
- 11 Hand Release Push-Ups
- 11 Eight-Count Body Builders
- 200-Meter Run
Week Seven
Tuesday: “Blackjack”
For time
- 20 Push-Ups, 1 Sit-Up
- 19 Push-Ups, 2 Sit-Ups
- 18 Push-Ups, 3 Sit-Ups
- …continue this pattern until…
- 2 Push-Ups, 19 Sit-Ups
- 1 Push-Up, 20 Sit-Ups
Friday: 2 Rounds for Reps in 33 minutes
- 5 Minute Step Ups (Bleachers)
- 4 Minute Sit-Ups
- 3 Minute Air Squats
- 2 Minute Push-Ups
- 1 Minute Jumping Jacks
- 3 Minute Rest
Week Eight
Tuesday: “5-4-3-2-1 Rep Scheme”
20 Rounds
- 5 Air Squats
- 4 Push-Ups
- 3 Burpees
- 2 Reverse Lunges
- 1 Eight-Count Bodybuilder
Every 5 Rounds Run 200 Meters
Friday: 350 Rep Bodyweight
2 Rounds
- 25 Seal Jacks
- 25 Squats
- 25 Jumping Jacks
- 25 Push-Ups
- 25 High Knees
- 25 Sit-Ups
- 25 Burpees or 25 Eight-Count Bodybuilders
