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Work Out of the Day

DISCLAIMER: You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately. If you think you are having a medical or health emergency, call your health care professional, or 911, immediately.

Find videos of a lot of these workouts on our facebook page!

All exercise should begin with a light aerobic warm-up (jogging, jumping jacks, jump rope or cycling, for example) of 5-10 minutes and light or dynamic stretching. Deep long stretching should be conducted post-workout to improve flexibility and muscle growth/healing.

 

Generic dynamic stretching warm-up exercises:

Lunge with twist                                                              Arm Circles

Knee to chest                                                                  Plank Walk out (inch worm)

High kicks                                                                        Jumping Jacks 

T push-ups                                                                      Arm hug

Jump Squats (late routine)                                              Hip Circles

Hamstring Scoops                                                           Leg Pendulum

Leg kicks w/ opposite arm reach                                    Arm Swings

High knees                                                                      Spinal rotations

Butt kicks                                                                         Vinyasa flow

Dynamic Pigeon                                                              Fire hydrant circles

Scorpion                                                                          Leg cross overs

Two-step hamstring stretch                                             Cartwheels


*All workouts can be adjusted to your needs while always focusing on good technique. If it is too difficult, then complete less reps or split repetitions into multiple sets. If it's too easy, add more reps.

WOD 152

Instructions: Complete each exercise then move on to next exercise with no extra rest.

  • 50 bicycle crunches
  • 40 side leg lifts (20 each leg)
  • 30 Russian twists
  • 20 sit-ups
  • 10 feet elevated pushups
  • 1 minute rest
  • Repeat 3 more times

 

TOTAL: Varies based on individual fitness level (How many reps did you complete?)


WOD 153

Instructions: Complete each exercise then move on to next exercise with no extra rest. If you don’t feel challenged repeat 1-2 more times.

  • 10 sit-ups
  • 20 bird-dogs
  • 30 triceps dip
  • 40 crunches
  • 50 push-ups
  • 60 second plank
  • 70 standing calf raises
  • 80 oblique crunches (40 each side)
  • 90 squats
  • 100 mountain climbers

 

TOTAL: Varies based on individual fitness level (How many reps did you complete?)


WOD 154

Instructions: Complete each exercise then move on to next exercise with no extra rest. If you don’t feel challenged repeat 1-2 more times.

  • 100 squats
  • 90 high knees
  • 80 second side plank (40 seconds each side)
  • 70 push-ups
  • 60 crunches
  • 50 Russian twists
  • 40 second wall sit
  • 30 leg lifts
  • 20 box jumps
  • 10 burpees

 

TOTAL: Varies based on individual fitness

level (How many reps did you complete?)


WOD 155

Instructions: Complete each exercise then move on to next exercise with no extra rest.

  • 10 triceps dips
  • 20 side lunges (10 each leg)
  • 30 butt kickers
  • 40 oblique crunches (20 each side)
  • 50 squats
  • 1 minute rest
  • Repeat 3 more times

 

WOD 156

Instructions: Complete each exercise then move on to next exercise with no extra rest.

 

  • 10 pull-ups, 20 push-ups, 30 squats
  • 9 pull-ups, 18 push-ups, 27 squats
  • 8 pull-ups, 16 push-ups, 24 squats
  • 7 pull-ups, 14 push-ups, 21 squats
  • 6 pull-ups, 12 push-ups, 18 squats
  • 5 pull-ups, 10 push-ups, 15 squats
  • 4 pull-ups, 8 push-ups, 12 squats
  • 3 pull-ups, 6 push-ups, 9 squats
  • 2 pull-ups, 4 push-ups, 6 squats
  • 1 pull-ups, 2 push-ups, 3 squats

 

TOTAL: Varies based on individual fitness level (How long did it take you to complete workout?)

 

WODs 1-7

Day 1 – 20 minute EMOM (Every Minute On the Minute)

Instructions: Work out for 20 minutes. Rest is based on the time it takes you to complete exercise. (If it takes you 30 seconds to complete exercise, you will have 30 seconds of rest.)

  • First minute - 20 pushups
  • Second minute - 12 burpees
  • Third minute - 20 Hip bridge extensions
  • Fourth minute – 50 meter sprint
  • Repeat cycle 5 times through

TOTAL as written: 100 pushups, 60 burpees, 100 hip bridge extensions, 250 meter sprint


Day 2 – 12 minutes AMRAP (As Many Reps As Possible)

Instructions: Work out continuously for 12 minutes. Each exercise is completed before moving onto next exercise.

  • 10 Burpees
  • 20 Air squats
  • 10 Burpees
  • 10 Pike push-ups
  • 10 Burpees
  • 10 V ups
  • Repeat cycle until time elapses.

TOTAL: Varies based on individual fitness level


Day 3 – 24 minutes of Tabata FMR (For Max Reps)

Instructions: Work out for 24 minutes. You will complete an exercise for 30 seconds, rest for 30 seconds, and move onto next exercise.

  • Pushups
  • Body weight Squat
  • Ice Skater Hop
  • Bicycle Crunch
  • Lateral Plank Walk
  • Reverse Walking Lunge
  • Plank
  • Repeat cycle 4 times through

TOTAL: Varies based on individual fitness level


Day 4 – 15 minutes of AMRAP

Instructions: Work out continuously for 15 minutes. Each exercise is completed before moving onto next exercise.

  • 100 High knees
  • 10 Diamond push-ups
  • 50 Tuck jumps
  • 10 Side lunges
  • 10 Burpees
  • 10 Sit ups
  • Repeat cycle until time elapses.

TOTAL: Varies based on individual fitness level


Day 5 – Cardio Challenge
Instructions: You will complete an exercise then move onto next exercise.  After completion of last exercise take 1-2 minutes rest. 

  • 50 High knees w/ jump rope
  • 50-meter sprint
  • 5 Burpee tuck jumps
  • 50-meter sprint
  • 50 Straight punches (alternating arms)
  • 50-meter sprint
  • 30 Tuck jumps
  • 50-meter sprint
  • 5 Pushup plank jumps
  • 50 meter sprint
  • 10 sit-ups
  • Rest 1-2 minutes
  • Repeat cycle 3 times through

TOTAL: 150 high knees, 750-meter sprint, 15 burpee jumps, 150 straight punches, 90 tuck jumps, 15 pushup plank jumps, 30 sit-ups


Day 6 – 20 minutes of Tabata FMR (For Max Reps)
Instructions: Workout for 20 minutes. You will complete an exercise for 35 seconds, rest for 25 seconds, and move onto next exercise. 

  • Chest to floor burpees
  • Leg lifts with Legs spread
  • Squat Jack Heel Click
  • Plank Jack Reptile Crunch
  • Lunge Hop Switch
  • Donkey kick hops
  • Repeat cycle 4 times through

TOTAL: Varies based on individual fitness level 


Day 7 – 18 minutes of AMRAP
Instructions: Workout continuously for 18 minutes. Each exercise is completed before moving onto next exercise.

  • 2 Pull-ups
  • 4 Plyo push-up
  • 6 Hollow Hold or V-ups
  • 8 Burpees
  • 10 High Knees
  • 12 Body weight squat

TOTAL: Varies based on individual fitness level

WODs 8-14

Day 8 – 29 minutes (Moderate) 
Instructions: Complete exercise for 1 to 2 minutes, then rest for 30 seconds and move onto next exercise. Complete 2 rounds.

  • 1 minute – Elbow Plank
  • Rest 30 sec
  • 1 minute – Push-Ups
  • Rest 30 sec
  • 2 minute – Body Squats
  • Rest 30 sec
  • 1 minute – Bird Dog
  • Rest 30 sec
  • 1 minute – Floor Back Bridge
  • Rest 30 sec
  • 1 minute – Elbow Plank
  • Rest 30 sec
  • 1 minute – Push-ups
  • Rest 30 sec
  • 2 minute – Body Squats
  • Rest 2 minutes
  • Repeat cycle one more time through

TOTAL: Varies based on individual fitness level


Day 9 – 27 minutes HIIT (High Intensity Interval Training)
Instructions: Complete exercise for 45 seconds, then rest for 10 seconds and move onto next exercise. Complete 2 rounds.

  • 45 seconds – Jumping Jacks
  • 10 seconds – rest
  • 45 seconds - Burpees
  • 10 seconds - rest
  • 45 seconds – Squat Jumps
  • 10 seconds - rest
  • 45 seconds – Push-ups
  • 10 seconds - rest
  • 45 seconds – Sit-throughs
  • 10 seconds - rest
  • 45 seconds – Jumping Lunges
  • 10 seconds - rest
  • 45 seconds – Ice Skaters
  • 10 seconds - rest
  • 45 seconds – Strait punches
  • 10 seconds - rest
  • 45 seconds – Mountain Climbers
  • 10 seconds - rest
  • 45 seconds – High Knees
  • 10 seconds - rest
  • 45 seconds – Double Knees
  • 10 seconds - rest
  • 45 seconds – V-sit Crunches
  • 10 seconds - rest
  • 45 seconds – Glute kickbacks
  • 10 seconds - rest
  • 45 seconds – Y-T-A (superman with arms making a Y-T-A; 15 sec each position)
  • Rest 1 minute 40 seconds
  • Repeat cycle one more time through

TOTAL: Varies based on individual fitness level


Day 10 – 22 minutes (moderate)
Instructions: Complete exercise for 40 seconds, then rest for 20 seconds and move onto next exercise. Complete 2 rounds.

  • Jumping Jacks
  • Push-up and Rotation
  • Jumping Lunges
  • Spiderman push-ups
  • Cross Jacks
  • Mountain Climbers
  • Y-T-A
  • Squat Jacks
  • Down Unders (Dive bombers/seal push-ups)
  • Step-ups
  • Rest 2 minutes
  • Repeat cycle one more time through

TOTAL: Varies based on individual fitness level


Day 11 – 5 minutes Core (Moderate)
Instructions: Complete exercise then move onto next exercise with no rest. If it’s too easy then repeat cycle 1 or more times.

  • 10 inch worms
  • 10 four-count bicycle crunches (slow)
  • 20 Plank with shoulder taps
  • 20 sit-ups
  • 30 Elbows to hands Plank push-ups
  • 30 Russian Twists
  • 30 toe reaches

TOTAL: Varies based on individual fitness level


Day 12 – 18-24 minutes HIIT (High Intensity Interval Training)
Instructions: Complete exercise for repetitions/time, then move onto next exercise. Complete 6 rounds.

  • 6 Burpees
  • 6 Diamond Push-ups
  • 6 Squat Jumps
  • 6 Plank with shoulder taps
  • 30 seconds wide squat holds
  • 15 seconds rest
  • 6 Burpees
  • 6 Push-ups
  • 6 Drop Squats
  • 6 Bird Dog
  • 30 seconds Elbow Plank
  • 15 seconds Rest
  • Repeat cycle 5 more times through 

TOTAL: Varies based on individual fitness level


Day 13 – 52 minutes Yoga (moderate)
Instructions: Complete each exercise/pose for specified time, then move onto next exercise.

Set 1

  • 30 seconds – First Yoga Plank
  • 30 Seconds – Cat Cow 
  • 10 Seconds – Modified Chaturanga
  • 15 seconds – Modified Cobra
  • 15 seconds – Locust
  • 10 seconds – Upward Facing Dog
  • 30 seconds – Downward Facing Dog
  • 10 seconds – Yoga Plank
  • 10 seconds – Left Low Lunge
  • 15 seconds – Left Lizard
  • 20 seconds – Crow
  • 10 seconds – Fold Forward
  • 10 seconds – Half Way Lift
  • 10 seconds – Fold Forward
  • 15 seconds – Mountain Pose with prayer hands
  • 10 seconds – Upward Salute
  • 30 seconds – Chair Pose
  • 10 seconds – Fold Forward
  • 10 seconds – Half Way Lift
  • 10 seconds – Fold Forward

Repeat Set 1.

Set 2

  • 30 seconds – First Yoga Plank
  • 30 Seconds – Cat Cow 
  • 10 Seconds – Modified Chaturanga
  • 15 seconds – Modified Cobra
  • 15 seconds – Locust
  • 10 seconds – Upward Facing Dog
  • 30 seconds – Downward Facing Dog
  • 10 seconds – Yoga Plank
  • 10 seconds – Right Low Lunge
  • 15 seconds – Right Lizard
  • 20 seconds – Crow
  • 10 seconds – Fold Forward
  • 10 seconds – Half Way Lift
  • 10 seconds – Fold Forward
  • 15 seconds – Mountain Pose with prayer hands
  • 10 seconds – Upward Salute
  • 30 seconds – Chair Pose
  • 10 seconds – Fold Forward
  • 10 seconds – Half Way Lift
  • 10 seconds – Fold Forward
  • Repeat Set 2.
  • Set 3
  • 45 seconds – Right Warrior 1
  • 45 seconds – Right Warrior 2
  • 90 seconds – Horse stance with heels up
  • 120 seconds – Wide leg forward bend
  • 45 seconds – Left Warrior 1
  • 45 seconds – Left Warrior 2
  • 90 seconds – Horse stance
  • 120 seconds – Wide leg forward bend with twists

Repeat Set 3.

Set 4

  • 120 seconds – Tip Toe Glute Bridge
  • 120 seconds – Left Bridge Glute Circles
  • 120 seconds Right Bridge Glute Circles
  • 30 seconds – modified Happy Baby
  • 120 seconds – Lying Spinal Twist with Crossed Legs
  • 120 seconds – Corpse

Day 14 – 24 minutes (Moderate)
Instructions: Complete each exercise for 30 seconds, rest for 10 seconds, and repeat 2 more times through. 

  • 3x (30 seconds High Knees + 10 seconds rest)
  • 3x (30 seconds Mountain Climbers + 10 seconds rest)
  • 3x (30 seconds Body squats + 10 seconds rest)
  • 3x (30 seconds Jumping Jacks + 10 seconds rest)
  • 3x (30 seconds Jack Knife + 10 seconds rest)
  • 3x (30 seconds Plyo Lunges + 10 seconds rest)
  • 3x (30 seconds Squat Jumps + 10 seconds rest)
  • 3x (30 seconds Elbow to Knee Twists + 10 seconds rest)
  • 3x (30 seconds Burpees + 10 seconds rest)
  • 3x (30 seconds Inch Worms + 10 seconds rest)
  • 3x (30 seconds Quick toe taps on step + 10 seconds rest)
  • 3x (30 seconds Elbow to hands plank pushups + 10 seconds rest)

TOTAL: Varies based on individual fitness level

WODs 15-21

Day 15 – 15-20 minutes
Instructions: Complete exercise reps/time then move onto next exercise with no rest.

  • 20 prisoner get-ups (weighted to add complexity)
  • 1 minute cardio (e.g. sprint, run, jog, run in place, jumping rope)
  • 30 second flutter kicks (V-up flutter kicks to add complexity)
  • 1 minute cardio
  • 30 second flutter kicks (V-up flutter kicks to add complexity)
  • 1 minute cardio
  • 20 triceps extensions (hip height – use table of chair)
  • 1 minute cardio
  • 30 body squats (weighted to add complexity)
  • 1 minute cardio
  • 1-2 minutes of rest
  • Repeat cycle one more time through

TOTAL: Varies based on individual fitness level



Day 16 – 12-15 minutes 

Instructions: Complete exercise reps/time then move onto next exercise with no rest. If it’s too easy then repeat cycle 1 or more times.

  • 10 two-count hop overs (use bench, stool or cones to get 12” elevation with feet)
  • 16 single legged squats (assisted with wall of chair if needed)
  • 15 diamond push-ups (use table to elevate if regular too hard, or to elevate feet if too easy)
  • 45 second hollow rock
  • 10 military press (downward dog position – easy; feet on wall – hard)
  • 20 plank jacks
  • 1-2 minutes of rest
  • Repeat cycle one more time through

 

TOTAL: Varies based on individual fitness level



Day 17 – 20 minutes 

Instructions: Workout continuously for 20 minutes. Each exercise is completed before moving onto next exercise.

  • 30 second side plank on hand (on elbow if too difficult)
  • 30 second side plank on hand (opposite side)
  • 32 alternating leg balanced warrior (arms overhead)
  • 10 dips (feet elevated)
  • 8 glute bridge (elevated, complete single legged to increase difficulty)
  • 20 squat jacks
  • Repeat cycle until time elapses.

 

TOTAL: Varies based on individual fitness level



Day 18 – 16 minutes 

Instructions: Complete exercise for 20 seconds, rest for 10 seconds, and move onto next exercise.

  • 20 second hollow rock
  • 10 seconds rest
  • 20 second military press
  • 10 seconds rest
  • 20 second back arch rock (like superman but rocking back and forth)
  • 10 seconds rest
  • 20 second reverse lunges (add weight to increase difficulty)
  • 10 seconds rest
  • Repeat cycle 7 more times through

 

TOTAL: Varies based on individual fitness level


Day 19 – 20 minutes

Instructions: Complete exercise repetitions then move onto next exercise with no rest. If it’s too easy then use objects at home to simulate dumbbells if you do not have them. E.g. soup cans, milk jugs, rocks, invert body under table for curls and rows.

  • 20 incline push-ups
  • 10 Bent over rows (use milk jugs or similar weighted object)
  • 10 inch worms
  • 15 chair dips (elevate feet to increase difficulty)
  • 10 biceps curl (use weighted objects like rocks or canned foods)
  • 30 body squats
  • 15 glute bridges
  • 15 four-count bicycle crunches
  • 1-2 minutes of rest
  • Repeat cycle two more times through

 

TOTAL: Varies based on individual fitness level


Day 20 – 15-20 minutes

Instructions: Complete exercise repetitions then move onto next exercise with no rest. If it’s too easy then use objects at home to simulate dumbbells if you do not have them. E.g. soup cans, milk jugs, rocks, invert body under table for curls and rows.

  • 20 jumping jacks
  • 12 jump squats
  • 10 single-legged hip extensions (like glute bridges)
  • 15 glute kickbacks (Right & Left)
  • 8 bodyweight, single-legged calf raises (use hard stairs, board, or bocks)
  • 15 wide-grip push-ups
  • 10 reverse fly
  • 10 weighted arm circles (forward a& backward)
  • 12 weighted triceps extensions
  • 12 weighted biceps curl
  • 30 crunches
  • 10 four-count incline mountain climbers
  • 20 jump squats
  • 20 jumping jacks
  • 1-2 minutes of rest
  • Repeat cycle one more time through

 

TOTAL: Varies based on individual fitness level


Day 21 – 15-30 minutes

Instructions: Complete as many repetitions of each exercise then move onto next exercise. Rest as needed between exercises. If it’s too easy then repeat cycle 1 or more times.

  • Sumo squat with leg kick out (alternating leg kicks)
  • Squat jumps
  • Curtsy lunge (reverse lunge cross overs)
  • Glute kickbacks (right & left)
  • One-legged hip extensions (right & left)
  • Glute bridges
  • Flutter kicks
  • Reverse flutter kicks (swimmer minus arms)
  • Reverse leg lifts (right & left)
  • Side plank (on elbow) with leg raise, adduction (right & left TOP leg raises up)
  • Side plank (on elbow) with leg raise, abduction (right & left BOTTOM leg raises up)

 

TOTAL: Varies based on individual fitness level

WODs 22-28

Day 22 – 15-20 minutes (Ab-omination)

Instructions: Complete exercise reps/time then move onto next exercise with no rest. If it’s too easy then repeat cycle 1 or more times.

  • 8 crunches
  • 8 cross body crunches
  • 8 four-count bicycle crunch (slow)
  • 8 Russian twists
  • 8 lying toe touch
  • 8 Lying reverse crunch
  • 8 Pendulum (each side)
  • 30 second plank
  • 8 side plank leg lifts (each side)
  • 8 four-count mountain climbers
  • 1-2 minutes of rest
  • Repeat cycle one more time through
     

TOTAL: Varies based on individual fitness level


Day 23 – 20-25 minutes 

Instructions: Complete exercise reps/time then move onto next exercise with no rest.

  • 30 Air Squats
  • 30 push-ups
  • 30 four-count mountain climbers
  • 30 chair dips
  • 30 crunches
  • 30 rear lunges with rotation
  • 30 second side plank - right
  • 30 second side plank - left
  • 30 leg raises
  • 30 hip thrusts
  • 1-2 minutes of rest
  • Repeat cycle three more times through

 TOTAL: 1200 reps for 4 cycles


Day 24 – 25 -30 minutes 

Instructions: Complete exercise reps/time then move onto next exercise with no rest.

  • 50 four-count jumping jacks
  • 30 second jog
  • 30 second run
  • 30 crunches
  • 30 second run
  • 30 second jog
  • 50 air squats
  • 30 second jog
  • 30 second run
  • 30 push-ups
  • 30 second run
  • 30 second jog
  • 30 walking lunges
  • 30 second jog
  • 30 second run
  • 30 plank with shoulder taps
  • 30 second run
  • 30 second jog
  • 30 leg raises
  • 30 second jog
  • 30 second run
  • 30 second jog
  • 1-2 minutes of rest
  • Repeat cycle two more times through

 TOTAL: Varies based on individual fitness level


Day 25 – 25 minutes AMRAP (As Many Reps As Possible)

Instructions: Workout continuously for 25 minutes. Each exercise is completed before moving onto next exercise.

  • Sets
  • 30 body squats
  • 30 crunches
  • 30 jumping jacks
  • 30 pushups
  • 15 four-count bicycle crunches
  • 30 reverse crunches
  • 5 pull-ups

 

TOTAL: Varies based on individual fitness level


Day 26 – 27 minutes 

Instructions: Complete exercise for 20 seconds, rest for 10seconds, and move onto next exercise. See the video!

  • Split squats (Bulgarian) each leg
  • Close hand push-ups
  • Crunches
  • Squat jacks
  • Pull-ups
  • 4-count bicycle crunches
  • Mountain climbers
  • Push-ups
  • Flutter kicks
  • Plank jacks
  • Wide hand push-ups
  • Side planks (each side)

 


Day 27 – 10-15 minutes 

Instructions: Complete exercise then move onto next exercise with no rest.

  • 30 jumping jacks
  • 20-yard sprint
  • 30 body squats
  • 20-yard sprint
  • 30 leg raises
  • 20-yard sprint
  • 30 crunches
  • 20-yard sprint
  • 30 push-ups
  • 20-yard sprint
  • 30 leg raises
  • 20-yard sprint
  • 1-2 minutes of rest

Repeat cycle two more times through 

TOTAL: Varies based on individual fitness level


Day 28: Instructions: Complete exercise then move onto next exercise.

  • 10 burpees
  • 200-meter sprint
  • burpees until time lapses
  • 3 minutes of exercise followed by 3 minutes of rest.  

TOTAL: Varies based on individual fitness level


WODs 29-35

Day 29 – 15-20 minutes  

Instructions: Instructions: Complete exercise for 30 seconds, rest for 10 seconds then move onto next exercise. If it’s too easy then repeat cycle 1 or more times.

  • 30 Seconds high knees
  • 30 Seconds tuck jumps
  • 30 Seconds mountain climbers
  • 30 Seconds burpees
  • 30 Seconds jumping jacks
  • 30 Seconds box (stair) jumps
  • 30 Seconds step-up with opposite knee to chest
  • 30 Seconds swimmer
  • 30 Seconds body weight row (use your table or dip bars)
  • 30 Seconds crunches
  • 30 Seconds frog kicks
  • 30 Seconds reverse crunch
  • 30 Seconds side plank with leg lift - right
  • 30 Seconds side plank with leg lift - left
  • 30 Seconds Russian twists
  • 1-2 minutes of rest
  • Repeat cycle one more time through

 

TOTAL: Varies based on individual fitness level


Day 30 – 20 minutes AMRAP (As many reps as possible)

Instructions: Complete exercise then move onto next exercise with no rest for 20 minutes. After every 2 cycles, run 400 meters.

  • 20 burpees
  • 15 body weight squats
  • 10 pull-ups
  • 15 push-ups
  • 20 alternating single-legged squats
  • Repeat cycles until 20 minutes has lapsed


TOTAL: Varies based on individual fitness level (How many reps can you do?)


Day 31 – 20 minutes AMRAP (As many reps as possible)

Instructions: Complete exercise then move onto next exercise with no rest for 20 minutes. After every 2 cycles, run 400 meters.

  • 20 burpees
  • 15 body weight squats
  • 10 pull-ups
  • 15 push-ups
  • 20 alternating single-legged squats
  • Repeat cycles until 20 minutes has lapsed

 

TOTAL: Varies based on individual fitness level (How many reps can you do?)
 


Day 32 – 20+ minutes 

Instructions: Complete exercise then move onto next exercise with no to little rest.

  • 10 push-ups
  • 10 dips
  • 10 pull-ups
  • 10 pike push-ups
  • 10 sumo squats
  • 10 lunges (each leg)
  • 10 lying leg lifts
  • 10 four-count bicycle crunches
  • 10 hip raises
  • 10 walking toe touches
  • 10 calf raises
  • 1-2 minutes of rest
  • Repeat cycle four more times through

TOTAL: 600 reps for 5 cycles (How fast can you complete workout?)


Day 33

Instructions: Complete exercise then move onto next exercise with no to little rest.

  • 100 meter walking lunge
  • 100 push-ups
  • 100 medicine-ball cleans (use a jug with sand or water)
  • 100 pull-ups
  • 100 meter walking lunge

 

TOTAL: 300 reps and 200 meters of lunges (How fast can you complete workout?)


 

Day 34 – 20 minute EMOM (Every minute on the minute)

Instructions: Complete all 3 exercises every minute on the minute.

  • 5 pull-ups
  • 10 push-ups
  • 15 squats

TOTAL: Varies based on individual fitness level (Can you complete all exercises?)


Day 35

Instructions: Complete exercise then move onto next exercise with no to little rest.

  • 50 pull-ups
  • 100 push-ups
  • 150 sit-ups
  • 200 body weight squats

 

TOTAL: 500 reps (How fast can you complete workout?)

WODs 36-42

WOD 36 – 30 minutes AMRAP

Instructions: Complete AMRAP in 30 minutes. Finish out the last set if time runs out.

  • 30 body squats
  • 20 toe raises
  • 15 push-ups
  • 10 four-count bicycle crunches
  • 1 minute wall sit
  • 40 jumping jacks
  • 30 body squats
  • 25 mountain climbers
  • 20 burpees
  • 15 jump squats
  • 10 push-ups
  • 100 meter sprint

Repeat cycle until time runs out

 

TOTAL: Varies based on individual fitness level (How many reps can you complete?)


WOD 37 (burpee bonanza)

Instructions: Complete 10 burpees then run a 400 followed by 1 minute rest.

  • 10 burpees
  • 400 meter jog/run/sprint
  • 1 minute rest
  • Repeat cycle 9 more times through

 

TOTAL: Varies based on individual fitness level (How long did it take you to complete workout?)


WOD 38 – 20+ minutes (21 down)

Instructions: With a partner complete a series of count-down push-ups starting with 21. Alternate between you and your partner doing push-ups. If you do not have a partner rest the estimated time it took you to complete that set. If you hit muscle failure in regular form, drop to your knees and continue without resting.

 

Walk through: I do 21 push-ups, immediately my partner does 21 push-ups. When my partner finishes their 21, I immediately do 20, then my partner does their 20. This continues down to 5 where we switch to close-hand (diamond) push-ups.

 

If you want to incorporate a break, or if you want to go solo and add some cardio: do your first set of 21, then jog or sprint 50 meters. Do your next set of 20 and run another 50 meters. Continue this pattern in the same manner.

 

Too many push-ups? Alternate counts with crunches: 21 push-ups, 20 crunches, 19 push-ups, 18 crunches…

 

TOTAL: Varies based on individual fitness level (How long did it take you to complete workout?)


WOD 39 – 30+ minutes (Got abs?)

Instructions: Complete each exercise with no to little rest then move onto next exercise

  • 100 crunches
  • 90 sit-ups
  • 80 Russian twists
  • 70 flutter kicks
  • 60 second plank
  • 50 reverse crunches
  • 40 bicycle crunches
  • 30 leg raises
  • 20 toe touches
  • 10 V-ups
  • Repeat cycle 1 more time through

 

TOTAL: Varies based on individual fitness level (How long did it take you to complete workout?)


WOD 40 – 20+ minutes

Instructions: Complete each exercise in the first set with no to little rest then repeat set two more times through before moving to set 2.

Set 1

  • 10 inch worm (make sure to elongate your arms as far out as possible)
  • 10 tuck jumps
  • 10 meter bear crawl
  • 10 four-count mountain climbers
  • 10 plyometric push-ups (hands come off ground at the top)
  • 10 burpees
  • Repeat cycle 2 more times through

1:00-2:00 minutes rest

Set 2

  • 10 plank to push-up (alternate hands)
  • 20 walking lunges
  • 10 pistol squats, 5 each leg (use a wall or chair for balance)
  • 20 push-ups
  • 10 donkey kicks
  • 20 V-ups
  • Repeat cycle 2 more times through

TOTAL: Varies based on individual fitness level (How long did it take you to complete workout?)


WOD 41 – 16 minutes (Tabata fat burner)

Instructions: Exercise for 20 seconds, rest for 10 seconds, exercise for 20 seconds, rest for 10 seconds repeat cycle 3 more times before taking 1-2 minutes rest and moving onto the next set.

 

Set 1

20 seconds jump rope (simulate if you do not have one)

10 seconds rest

20 seconds butt kicks

10 seconds rest

Repeat cycle 3 more times through

 

1-2 minutes rest

 

Set 2

20 seconds jumping jacks

10 seconds rest

20 seconds burpees

10 seconds rest

Repeat cycle 3 more times through

1-2 minutes rest

 

Set 3

20 seconds walking lunges

10 seconds rest

20 seconds jump squats

10 seconds rest

Repeat cycle 3 more times through

1-2 minutes rest

 

Set 4

20 seconds push-ups

10 seconds rest

20 seconds plank

10 seconds rest

Repeat cycle 3 more times through

 

TOTAL: Varies based on individual fitness level


 

WOD 42 – 20+ minutes

Instructions: Complete exercise then move onto next exercise with no to little rest.

  • 40 jumping jacks
  • 30 body squats
  • 20 chair dips, feet elevated
  • 10 jump squats
  • 100 meter sprint
  • 40 crunches
  • 30 mountain climbers
  • 20 burpees
  • 10 push-ups
  • 1 minute plank
  • Repeat cycle 3 more times through

 

TOTAL: Varies based on individual fitness level (How long did it take you to complete workout?)

WODs 43-49

WOD 43 – 30 minutes AMRAP (As Many Reps As Possible)

Instructions: Complete each exercise with no to little rest then move onto next exercise.

  • 15 burpees
  • 100 meter run
  • 15 crunches
  • 100 meter run
  • 15 push-ups
  • 100 meter run
  • 15 leg lifts
  • 100 meter run
  • 15 jump squats
  • 100 meter run
  • 15 Russian twists
  • 100 meter run
  • 15 lunges (left leg then right leg equals 1 rep)
  • 100 meter run
  • 1:00 rest
  • Repeat cycles until time runs out

 

TOTAL: Varies based on individual fitness level (How many reps can you complete?)

 

WOD 44 – 24 minutes

Instructions: Complete exercise for 40 seconds, rest for 20 seconds, and move onto next exercise.

  • Jumping jacks
  • Crunches
  • High knees
  • Push-ups
  • Jump squats
  • Burpees
  • Plank push-ups
  • Reverse lunges alternating legs
  • Repeat cycle 2 more times through

TOTAL: Varies based on individual fitness level (How many reps can you complete?)

 

WOD 45 – 15 minutes

Instructions: Complete each exercise with no to little rest then move onto next exercise.

  • 30 glute bridges
  • 30 push-ups
  • 30 crunches
  • 30 donkey kicks (each leg)
  • 30 four-count mountain climbers
  • 30 shoulder push-ups (downward dog position)
  • Repeat cycle 2 more times through
     

TOTAL: Varies based on individual fitness level (How fast can you complete workout?)

 

WOD 46 – 15+ minutes

Instructions: Complete each exercise with no to little rest then move onto next exercise.

  • 10 four-count mountain climbers
  • 20 jump squats
  • 30 crunches
  • 30 second plank
  • 20 oblique crunches (each side)
  • 10 lunges (each leg)
  • 10 chair dips (feet elevated)
  • 20 push-ups
  • 30 jumping jacks
  • 30 Russian twists
  • 20 sit-ups
  • 10 four-count bicycle crunches
  • 20 burpees
  • 30 high knees
  • 100-meter sprint
  • 1 minute rest
  • Repeat cycle 1-4 more times through

 

TOTAL: Varies based on individual fitness level (How many reps can you complete?)

 

WOD 47 – 17 minutes

Instructions: Complete exercise for 30 seconds, rest for 30 seconds, and move onto next exercise.

  • Close hand (diamond push-ups)
  • Chair dips
  • Push-ups
  • Wide arm push-ups
  • Pull-ups
  • 400 meter run
  • Rest 3 minutes
  • Repeat cycle 1 more time through 

TOTAL: Varies based on individual fitness level (How many reps can you complete?)

 

WOD 48 – 30 minutes

Instructions: Complete each exercise with no to little rest then move onto next exercise.

  • 10 burpees, 10 push-ups, 10 squats
  • 9 burpees, 9 push-ups, 9 squats
  • 8 burpees, 8 push-ups, 8 squats
  • 7 burpees, 7 push-ups, 7 squats
  • 6 burpees, 6 push-ups, 6 squats
  • 5 burpees, 5 push-ups, 5 squats
  • 4 burpees, 4 push-ups, 4 squats
  • 3 burpees, 3 push-ups, 3 squats
  • 2 burpees, 2 push-ups, 2 squats
  • 1 burpee, 1 push-up, 1 squat

 

TOTAL: Varies based on individual fitness level (How fast can you complete workout?)


WOD 49 - 20 minutes

Instructions: Complete exercise for 2 minutes then move onto next exercise with no rest.

  • Burpees
  • Chair dip
  • High knees
  • V-ups
  • Walking lunges
  • Push-ups
  • Leg raises
  • Ski-jumpers
  • Plank
  • Squat jumps

 

TOTAL: Varies based on individual fitness level (How many reps can you complete?)

WODs 50-57

WOD 50 – 30 minutes

Instructions: Complete each exercise with no to little rest then move onto next exercise.

  • 50 body squats
  • 50 sumo squats
  • 50 walking lunges
  • 25 pistol squats (each leg)
  • 25 side leg raises, from standing position (each leg)
  • 50 glute bridges
  • 25 kickbacks (each leg)
  • 1-2 minutes rest
  • Repeat cycle 2 more times through

 

TOTAL: Varies based on individual fitness level (How fast can you complete workout?)

 

DOD ID cardholders ages 18+. Some restrictions apply. #JBLMSoundLiving


WOD 51 –  20+ minutes

Instructions: Complete each exercise with no to little rest then move onto next exercise.

  • 15 burpees
  • 20 squats
  • 25 crunches
  • 30 walking lunges
  • 35 sit-ups
  • 40 hip thrusters or glute bridge
  • 45 second plank
  • 50 jumping jacks
  • 400-meter run
  • 30-60 seconds rest
  • Repeat cycles 2 more times through

 

TOTAL: Varies based on individual fitness level (How long did the workout take to complete?)


WOD 52 – 20+ minutes (Spell your name)

Instructions: Spell your name completing each exercise for the corresponding letter. Short name? Do it two or three times. Add variety and spell out all the names of those in your family.

 

A – Burpees x 15                                       B – Crunches x 30

C – Jump Squats x 20                               D – Bridge x 60 seconds

E – Squats x 25                                           F – Plank x 60 seconds

G – Lunges x 30                                          H – Legs Down x 25

I – Side Lunges x 30                                 J – Bicycles x 50

K – Jump Lunges x 25                             L – Toe Touch Sit-ups x 30

M – Single Leg Squats x 20                   N – Bent Leg Jack Knifes x 20

O – Jumping Jacks x 50                           P – Straight Leg Jack Knifes x 20

Q – Cross Country Skiers x 50             R – Scissor Kicks x 50

S – High Knees x 50                                  T – Mountain Climbers x 50

U – Clamshells x 40                                  V – Leg Lifts (side) x 40

W – Leg Lifts (on back) x 40                X – Leg Lifts (on stomach) x 40

Y – Supermans x 30                                 Z – Donkey Kicks x 30

 

TOTAL: Varies based on individual fitness level (How many reps did you complete?)


WOD 53 – 30 minutes AMRAP (As Many Reps As Possible)

Instructions: Complete each exercise with no to little rest then move onto next exercise.

  • 10 pull-ups
  • 20 push-ups
  • 30 mountain climbers
  • 40 crunches
  • 50 air squats
  • Repeat cycles until time runs out
     

TOTAL: Varies based on individual fitness level (How many reps did you complete?)


WOD 54 – 15 minutes

Instructions: Complete exercise for 1 minute then move onto next exercise with no rest.

  • Air squats
  • Push-ups
  • Pull-ups
  • Sit-ups
  • 1 minute rest
  • Repeat cycles 2 more times through

 

TOTAL: Varies based on individual fitness level (How many reps did you complete?)


WOD 55 – 10+ minutes

Instructions: Complete rep count then rest as little as possible and move on to next count.

  • 10-9-8-7-6-5-4-3-2-1 pull-ups
  • 5 minutes rest
  • 1-2-3-4-5-6-7-8-9-10 handstand pushups (modify with feet elevated push-ups or diamond push-ups)

TOTAL: Varies based on individual fitness level (How long did it take you to complete the workout?)


WOD 56 – 15+ minutes

Instructions: Complete each exercise with no to little rest then move onto next exercise.

  • 20 hand release push-ups
  • 15 strict form push-ups
  • 10 handstand push-ups (or in downward dog)
  • 5 pull-ups
  • 1 minute rest

Repeat cycles 3 more times through

 

TOTAL: Varies based on individual fitness level (How many reps did you complete?)


WOD 57 – 20 minutes Ab Destruction

Instructions: Complete exercise for 1 minute then move onto next exercise with no rest.

  • Russian twists
  • Sit-ups
  • Hollow rocks
  • Plank
  • 1 minute rest

Repeat cycles 3 more times through

 

TOTAL: Varies based on individual fitness level

WODs 58-64

WOD 58 – 30 minutes

Instructions: Complete each exercise with no to little rest then move onto next exercise.

  • 1 burpee, 1 push-up, 1 squat
  • 2 burpees, 2 push-ups, 2 squats
  • 3 burpees, 3 push-ups, 3 squats
  • 4 burpees, 4 push-ups, 4 squats
  • 5 burpees, 5 push-ups, 5 squats
  • 6 burpees, 6 push-ups, 6 squats
  • 7 burpees, 7 push-ups, 7 squats
  • 8 burpees, 8 push-ups, 8 squats
  • 9 burpees, 9 push-ups, 9 squats
  • 10 burpees, 10 push-ups, 10 squats

 

TOTAL: Varies based on individual fitness level (How long did it take you to complete the workout?)


WOD 59 – 30+ minutes

Instructions: Complete each exercise (s) with no to little rest then 30 seconds rest after grouping then move onto next exercise. First round is 1 minute jumping jack then 30 seconds rest, second round is 1 minute jumping jacks and 2 handstand pushups then 30 seconds rest, third round is 1 minute jumping jacks + 2 handstand pushups + 3 burpees then 30 seconds rest, continue on until complete.

  • 1.      1-minute jumping jacks + 30 second rest
  • 2.      (1) + 2 handstand push-ups (or alternate pike pushups) + 30 second rest
  • 3.      (1 & 2) + 3 burpees + 30 second rest
  • 4.      (1-3) + 4 plank push-ups + 30 second rest
  • 5.      (1-4) + 5 oblique crunches + 30 second rest
  • 6.      (1-5) + 6 reverse lunges + 30 second rest
  • 7.      (1-6) + 7 four-count mountain climbers + 30 second rest
  • 8.      (1-7) + 8 lateral leg lifts (each side) + 30 second rest
  • 9.      (1-8) + 9 body squats + 30 second rest
  • 10.  (1-9) + 10 V-up crunches + 30 second rest
  • 11.  (1-10) + 11 hand release push-ups + 30 second rest
  • 12.  (1-11) + 12 left-middle-right crunches

 

TOTAL: Varies based on individual fitness level (How long did the workout take to complete?)


WOD 60

Instructions: Complete each exercise and move onto the next exercise with little to no rest.

  • 1 minute high knees
  • 30 squats
  • 20 frog kicks
  • 10 burpees
  • 20 elevated push-ups (feet on step or couch)
  • 30 lunges
  • 1-minute wall sit
  • Repeat cycle 2 more times

 

TOTAL: Varies based on individual fitness level (How long did the workout take to complete?)

 


 

WOD 61

Instructions: Complete each exercise and move onto the next exercise with little to no rest. 

  • 100 jumping jacks
  • 50 meter sprint
  • 50 lunges (25 each leg)
  • 50 meter sprint
  • 50 squats
  • 50 meter sprint
  • 100 high knees
  • 50 meter sprint
  • 50 butt kickers (25 each leg)
  • 50 meter sprint
  • 50 side lunges (25 each leg)
  • 50 meter sprint
  • 100 crunches
  • 400 meter sprint
  • 1-2 minutes rest
  • Repeat cycle 1 more time through

 

TOTAL: Varies based on individual fitness level (How long did the workout take to complete?)

 

WOD 62  – 17 minutes

Instructions: Complete exercise for 1 minute then move onto next exercise with little to no rest. 

  • Squat jumps
  • Push-ups
  • Ice Skaters
  • Jump rope (mini ski jumpers if you do not have one)
  • Jumping jacks
  • Plank
  • One-legged hop (switch leg at 30 seconds)
  • Scissor lunge hops
  • 1 minute rest
  • Repeat cycle one more time thru

 

TOTAL: Varies based on individual fitness level (How long did the workout take to complete?)


 

WOD 63 – AMRAP (As many reps as possible in 20 minutes)

Instructions: Complete each exercise and move onto the next exercise with little to no rest.

  • 20 squats
  • 15 sit-ups
  • 10 push-ups
  • 5 burpees

TOTAL: Varies based on individual fitness level (How many reps did you complete?)


WOD 64 – 30 minutes

Instructions: Complete each exercise and move onto the next exercise with little to no rest.

 

20 windshield wipers

10 V-ups

10 sit-ups

20 Russian twists

10 four-count bicycle crunches

10 high plank knee-to-elbow (each leg alternating)

20 side bridge crunches (10 each side)

Repeat cycles for 30 minutes

 

TOTAL: Varies based on individual fitness level (How many reps did you complete?)

WODs 65-71

WOD 65 – 29 minutes

 

Instructions: Complete exercise for 1 minute then move onto next exercise with no rest.

 

Mountain climbers

Jumping jacks

Sit-ups

Lateral jumps (ski jumpers)

Pushups

High knees

Burpees

Jump rope

Jump squats

1 minute rest

Repeat cycles 2 more times thru

 

TOTAL: Varies based on individual fitness level (How many reps did you complete?)

 


WOD 66 Memorial Day (Murph)

Instructions: Complete as written or break up into sets. You can also add a weighted vest to increase the challenge.

 

1-mile run

100 pull-ups

200 push-ups

300 body squats

1-mile run

 

TOTAL: Varies based on individual fitness level (How long did the workout take to complete?)

 


WOD 67 – 20+ minutes

Instructions: Complete each exercise then move onto to next exercise with little to no rest.

 

  • 10 Pike Pushup feet elevated
  • 10 Spiderman Crawl
  • 20 Alternating Split Squat Jump
  • 10 Alternating Spiderman Pushups (5 each side)
  • 10 Single-Leg Box Squats (5 each leg)
  • 20 Alternating Side-plank (10 each side)
  • 1-2 minutes rest
  • Repeat cycle three more times thru

 

TOTAL: Varies based on individual fitness level (How long did the workout take to complete?)


WOD 68 – 20+ minutes

Instructions: Complete each exercise then move onto to next exercise with little to no rest.

 

  • 20 Siff Squats
  • 15 Prisoner Hold Jump Squats
  • 10 Feet-elevated Pike Pushups
  • 10 Alternating Split Squat Jumps
  • 10 Salute Planks (5 each arm)
  • 10 Body Saw
  • 1 minute rest
  • Repeat cycle 3 more times thru

 

TOTAL: Varies based on individual fitness level (How long did the workout take to complete?)


 

WOD 69 – 20+ minutes

Instructions: Complete each exercise with little to no rest until reps completed then take rest and move onto next exercise.

  • 10 L-pullups
  • 30 seconds rest
  • 15 Feet-elevated Pushups
  • 30 seconds rest
  • 10 Skater Squat
  • 30 seconds rest
  • 15 plank push-ups
  • 30 seconds rest
  • 10 Single-Leg Box Squats
  • 30 seconds rest
  • 15 Burpees
  • 1 minute rest
  • Repeat cycle 3 more times thru

 

TOTAL: Varies based on individual fitness level (How long did the workout take to complete?)



WOD 70 – 20+minutes

Instructions: Complete the following exercises by time or repetitions with little to no rest unless specified.

  • 30 Bulgarian split squats (15 each leg)
  • 25 T-push-ups
  • 20 Squat jumps
  • 15 Push-ups
  • 10 Burpees
  • 5 Pull-ups
  • 1 minute Jump rope or high knees
  • 4 x (50 meter sprint with 25 second rest)
  • Repeat cycle two more times thru

 

TOTAL: Varies based on individual fitness level (How long did the workout take to complete?)


WOD 71 – 20+ minutes

Instructions: Complete each pull up with little to no rest until 5 reps completed then take rest and move onto next exercise.

  • 5 Wide-grip Pullups
  • 60 seconds rest
  • 5 L-Pull-ups
  • 60 seconds rest
  • 5 Chin-ups
  • 60 seconds rest
  • 5 Pull-ups
  • 2 minutes rest
  • Repeat cycle 4 more times thru

 

TOTAL: Varies based on individual fitness level (How long did the workout take to complete?)

WODs 72-78

WOD 72 – 30 minutes

 

Instructions: Complete each exercise and move onto the next exercise with little to no rest.

  • 30 Pushups
  • 30 crunches
  • 30 body weight squats
  • 30 chair dips
  • 30 burpees
  • 30 yard dash
  • 30 seconds rest
  • Repeat cycle until time lapses

 

TOTAL: Varies based on individual fitness level (How many reps did you complete?)


WOD 73

Instructions: Complete each exercise then move on to next exercise with no extra rest.

  • 30 second Hop squats
  • 60 second Plank
  • 30 second Squat hold
  • 60 second One arm high plank hold (30 second each arm)
  • 30 second Single leg squat hold half way down (15 second each leg)
  • 60 second One arm high side plank hold (30 second each side)
  • 90 seconds rest
  • Repeat cycle 3 more times thru

 

TOTAL: Varies based on individual fitness level


WOD 74

Instructions: Complete each exercise then move on to next exercise with no to little rest.

 

  • 20 push-ups
  • 5 close hand push-ups
  • 5 wide arm push-ups
  • 30 back extensions
  • 20 push-ups with feet elevated
  • 5 seal push-ups
  • 5 hand clap push-ups
  • 30 second back flexion hold
  • 1-2 minutes rest
  • Repeat cycle 4 more times thru

 

TOTAL: Varies based on individual fitness level (How long did the workout take to complete?)


WOD 75

Instructions: Complete each exercise then move on to next exercise with no to little rest.

 

  • 400 meter run
  • 20 push-ups
  • 20 Shoulder taps
  • 20 second plank hold
  • 20 jumping lunges
  • 20 frog kick with twist
  • 20 leg raised circle twists (alternate direction halfway)
  • 20 plank push-ups
  • 1-2 minutes rest
  • Repeat cycle 4 more times thru

 

TOTAL: Varies based on individual fitness level (How long did the workout take to complete?)

 


WOD 76

Instructions: Complete each exercise then move on to next exercise with no to little rest.

 

  • 5 push-ups (hold down position after 5 for 20 seconds)
  • 40 side punches (20 each arm)
  • 5 push-ups (hold down position after 5 for 20 seconds))
  • 40 jab punches (20 each arm)
  • 5 push-ups (hold down position after 5 for 20 seconds))
  • 40 air squats with under hook punches (two punches each squat)
  • 1-2 minutes rest
  • Repeat cycle 3 more times thru

 

TOTAL: Varies based on individual fitness level (How long did the workout take to complete?)

 


WOD 77

Instructions: Complete each exercise then move on to next exercise with no extra rest.

 

  • 25 Jump squats
  • 50 High knees (both legs count as 1)
  • 25 Push-ups
  • 50 Jumping lunges (each jump counts as 1)
  • 25 Mountain climbers (both legs count as 1)
  • 50 Shoulder taps (each tap counts as 1)
  • 25 Plank walkouts (inch worm)
  • 50 meter sprint
  • 1-2 minutes rest
  • Repeat cycle 3 more times thru

 

TOTAL: Varies based on individual fitness level (How long did the workout take to complete?)


WOD 78

Instructions: Complete each exercise then move on to next exercise with no to little rest.

  • 100 meter sprint
  • 10 V-ups
  • 10 four-count Russian twists
  • 200 meter sprint
  • 20 leg raises
  • 20 four-count flutter kicks
  • 300 meter sprint
  • 30 sit-ups
  • 30 second plank
  • 400 meter sprint
  • 1-2 minutes rest
  • Repeat cycle 2 more times thru

 

TOTAL: Varies based on individual fitness level (How long did the workout take to complete?)

WODs 79-86

WOD 79

Instructions: Complete all the following sequences of exercises.

  • 45 second plank
  • 40 walking lunges (each leg counts as one)
  • 35 air squats
  • 30 prisoner get ups
  • 25 second wall sit
  • 20 push-ups
  • 15 four-count mountain climbers (both legs count as 1)
  • 1-2 minutes rest
  • Repeat cycle 2 more times thru

 

TOTAL: Varies based on individual fitness level (How long did the workout take to complete?)


WOD 80

Instructions: Complete each exercise then move on to next exercise with no to little rest.

  • 10 four-count alligator crawl
  • 10 squat jump knee tucks
  • 10 four-count alligator crawl
  • 30 second plank hold
  • 10 four-count alligator crawl
  • 10 squat jump knee tucks
  • 10 four-count alligator crawl
  • 30 second side plank (15 second each side)
  • 1-2 minutes rest
  • Repeat cycle 2 more times thru
     

TOTAL: Varies based on individual fitness level (How long did the workout take to complete?)


WOD 81

Instructions: Complete each exercise then move on to next exercise with no to little rest.

 

  • 30 alternating side lunges
  • 20 hop squats
  • 10 jump squats
  • 30 alternating side lunges
  • 20 jumping lunges
  • 10 jump knee tucks
  • 30 alternating side lunges
  • 20 lateral ski jumpers
  • 10 bounding jumps
  • 1-2 minutes rest
  • Repeat cycle 2 more times thru

 

TOTAL: Varies based on individual fitness level (How long did the workout take to complete?)


WOD 82

Instructions: Complete each exercise then move on to next exercise with no to little rest.

  • 20 walking half lunges
  • 30 squats, hold last one for 30 seconds
  • 40 calf raises
  • 20 push-ups alternating leg lift
  • 30 second plank
  • 40 shoulder taps
  • 1-2 minutes rest
  • repeat 4 times

 

TOTAL: Varies based on individual fitness level (How long did the workout take to complete?)


WOD 83

Instructions: Complete each exercise then move on to next exercise with no to little rest.

 

  • 3-5 minutes warm-up jog
  • Deep lunge stretch
  • Deep side lunge stretch
  • Deep seated calf stretch
  • Deep butterfly stretch
  • Child’s pose
  • Downward dog
  • Cobra
  • Thread the needle
  • Repeat cycle one or more times thru
     

TOTAL: Varies based on individual fitness level (How long did the workout take to complete?)




WOD 84

Instructions: Complete each exercise then move on to next exercise with no to little rest.

 

  • 15 four-count mountain climbers
  • 15 hand release push-ups
  • 15 burpees
  • 15 hand release push-ups
  • 60 seconds shadow boxing (strait punches and hooks)
  • 1-2 minutes rest
  • Repeat cycle 3 more times thru

 

TOTAL: Varies based on individual fitness level (How long did the workout take to complete?)

 


WOD 85

Instructions: Complete each exercise for 30 seconds then move on to next exercise with no rest.

 

  • 30 second Frog kicks
  • 30 second Plank
  • 30 second V-ups
  • 30 second Plank
  • 30 second Reverse Crunches
  • 30 second Plank
  • 30 second Bicycle Crunches
  • 30 second Plank
  • 1-2 minutes rest
  • Repeat cycle 3 more times thru

 

TOTAL: Varies based on individual fitness level (How long did the workout take to complete?)

 


WOD 86

Instructions: Complete each exercise for 40 seconds, rest for 20 seconds then move on to next exercise.

 

  • Wall sit
  • Russian twist
  • Burpee
  • Chair dips
  • Mountain climbers
  • Plank
  • Reverse lunges
  • Pushups
  • 1-2 minutes rest
  • Repeat cycle 2 more times thru

 

TOTAL: Varies based on individual fitness level (How many reps did you complete?)

WODs 87-93

WOD 87 EMOM (Every Minute on the Minute)

Instructions: Complete each exercise, rest is based on the time it takes you to complete exercise (If it takes you 30 seconds to complete exercise, you will have 30 seconds of rest).

 

  • 15 reverse lunges (Both legs count as 1)
  • 10 burpees
  • 15 one-legged hip bridge extensions (15 each leg)
  • 10 four-count Spider-Man Mountain Climbers
  • Repeat cycle 5 more times

 

TOTAL: Varies based on individual fitness level (How long did the workout take to complete?)


 

WOD 88 12 minutes AMRAP (As many reps as possible)

Instructions: Complete each exercise then move on to next exercise with no to little rest.

 

  • 12 Burpees
  • 12 jumping knee tucks
  • 12 Burpees
  • 12 feet elevated push-ups
  • 12 Burpees
  • 12 V ups
  • Repeat cycle until time elapses.

 

TOTAL: Varies based on individual fitness level (How many reps did you complete?)


 

WOD 89 Instructions: Complete each exercise then move on to next exercise with no to little rest.

 

  • 10 sumo body squats
  • 10 alternating staggered squat jumps
  • 10 walking lunges
  • 400 meter run with 30 seconds rest
  • 10 push-ups
  • 10 hand release push-ups
  • 10 burpees
  • 400 meter run with 30 seconds rest
  • 10 box jumps
  • 10 elevated feet push-ups
  • 10 tuck jumps
  • 400 meter run with 30 seconds rest
  • 10 leg raises
  • 10 frog kicks with twist
  • 10 alternating grip pull-ups
  • 400 meter run
  • 1-2 minutes rest
  • Repeat cycle 2 more times thru

 

TOTAL: Varies based on individual fitness level (How long did the workout take to complete?)

 


 

WOD 90 Instructions: Complete each exercise for 40 seconds, rest for 20 seconds then move on to next exercise.

 

  • Sumo body squats
  • Tuck jumps
  • Burpees
  • Sideways walking lunges
  • Inverted rows
  • Leg raises
  • Frog kicks with twist
  • 1-2 minutes rest
  • Repeat cycle 2 more times thru

 

TOTAL: Varies based on individual fitness level (How many reps did you complete?)


 

WOD 91 Instructions: Complete each exercise then move on to next exercise with no to little rest.

 

  • 60 High Knees (both legs count as one)
  • 50 bicycle crunches (both sides count as one)
  • 40 mountain Climbers (both legs count as one)
  • 30 Body squats
  • 20 Alternating jump lunges
  • 10 Inch Worms
  • 60 Jumping Jacks
  • 50 Alternating quick toe taps
  • 30 Jack Knives
  • 30 Elbow to hands plank pushups
  • 20 Squat jumps with knee tucks
  • 10 Burpees
  • 1-2 minutes rest
  • Repeat cycle 2 more times thru

 

TOTAL: Varies based on individual fitness level (How long did the workout take to complete?)


 

WOD 92 Instructions: Complete each exercise for 45 seconds, rest for 15 seconds then move on to next exercise.

 

  • Plank jacks
  • Burpees
  • Squat Jump with knee tucks
  • Side plank with reach throughs
  • Alternating forward to reverse lunges
  • Jumping lunges
  • Mountain climbers
  • Donkey Kicks
  • Curtsy lunges
  • 1-2 minutes rest
  • Repeat cycle 2 more times thru

 

TOTAL: Varies based on individual fitness level (How long did the workout take to complete?)


 

WOD 93 Instructions: Complete each exercise then move on to next exercise with no to little rest.

 

  • 10 Burpees
  • 50 meter sprint
  • 20 alternating jumping lunges
  • 50 meter sprint
  • 30 squat jumps with knee tucks
  • 50 meter sprint
  • 40 Donkey kicks (20 each leg)
  • 50 meter sprint
  • 50 Plank jacks
  • 50 meter sprint
  • 60 bird dog crunches (30 each side)
  • Rest 1-2 minutes
  • Repeat cycle 2 more times through

 

TOTAL: Varies based on individual fitness level (How long did the workout take to complete?)

WODs 94-100

WOD 94 Ab-omination II

Instructions: Complete all the following sequences of exercises. Rest 2 minutes between rounds. Level I - 2 rounds, level II – 4 rounds, level III – 6 rounds.
  • 12 incline crunches
  • 12 cross body crunches (12 right, then 12 left)
  • 12 four-count bicycle crunch (slow)
  • 12 two-count Russian twists
  • 12 lying, toe touches
  • 12 lying reverse crunch
  • 12 pendulums (each side)
  • 12 side plank leg lifts (each side)
  • 12 V-ups
  • 1-2 minutes of rest
  • Repeat cycle 1 or more times thru

 

TOTAL: Varies based on individual fitness level (How long did the workout take to complete?)


WOD 95 EMOM (Every Minute on the Minute)

Instructions: Complete each exercise, rest is based on the time it takes you to complete exercise (If it takes you 30 seconds to complete exercise, you will have 30 seconds of rest).

 

  • 30 Air Squats
  • 30 four-count mountain climbers
  • 30 chair dips
  • 30 crunches
  • 15 burpees
  • 30 rear lunges
  • 30 jumping jacks
  • 30 pushups
  • 30 hip thrusts
  • 15 burpees
  • 1-2 minutes rest
  • Repeat cycle 2 more times

 

TOTAL: Varies based on individual fitness level


WOD 96

Instructions: Complete each exercise then move on to next exercise with no to little rest.

 

  • 40 elevated leg rotations (20 each direction)
  • 200 meter (100 jog then 100 sprint)
  • 40 plank shoulder taps
  • 200 meter (100 jog then 100 sprint)
  • 40 walking lunges with twist
  • 200 meter (100 jog then 100 sprint)
  • 40 bicycle crunches
  • 200 meter (100 jog then 100 sprint)
  • 40 push-ups
  • 200 meter (100 jog then 100 sprint)
  • 40 air squats
  • 200 meter (100 jog then 100 sprint)
  • 40 burpees
  • 200 meter (100 jog then 100 sprint)
  • 40 jumping jacks
  • 200 meter (100 jog then 100 sprint)
  • 1-2 minutes of rest
  • Repeat cycle 1 more time

 

TOTAL: Varies based on individual fitness level (How long did the workout take to complete?)


WOD 97 Burpee blender

Instructions: Complete following exercise sequence with as little rest as possible.

  • 10 burpees, 10 push-ups, 10 squats
  • 1 burpee, 1 push-up, 1 squat
  • 9 burpees, 9 push-ups, 9 squats
  • 2 burpees, 2 push-ups, 2 squats
  • 8 burpees, 8 push-ups, 8 squats
  • 3 burpees, 3 push-ups, 3 squats
  • 7 burpees, 7 push-ups, 7 squats
  • 4 burpees, 4 push-ups, 4 squats
  • 6 burpees, 6 push-ups, 6 squats
  • 5 burpees, 5 push-ups, 5 squats


WOD 98 AMRAP (As Many Reps As Possible)

Instructions: Complete AMRAP in 20 minutes.

 

  • 25 body weight squats
  • 20 alternating Bulgarian split squats
  • 15 push-ups
  • 10 burpees
  • 5 pull-ups
  • *After every 3 rounds, run 400 meters.
  • Repeat cycles for 20 minutes

 

TOTAL: Varies based on individual fitness level (How many reps did you complete?)


WOD 99

Instructions: Complete each exercise then move on to next exercise with no to little rest.

 

  • 400 meter jog
  • 10 broad jumps
  • 100 meter sprint
  • 20 body squats
  • 20 crunches
  • 200 meter sprint
  • 10 chair dips (feet elevated)
  • 100 meter sprint
  • 20 lunges (10 each leg)
  • 20 sit-ups
  • 200 meter sprint
  • 10 burpees
  • 100 meter sprint
  • 20 push-ups
  • 20 Russian twists
  • 200 meter sprint
  • 1-2 minute rest
  • Repeat cycle 2 more times through

 

TOTAL: Varies based on individual fitness level (How long did the workout take to complete?)


WOD 100

Instructions: Complete each exercise for 40 seconds, rest for 20 seconds then move on to next exercise.

 

  • Burpees
  • Step-ups, alternating legs (Second stair)
  • Pull-ups
  • Jump squats
  • Plank
  • Jumping lunges
  • Inch worm
  • 1-2 minutes rest
  • Repeat cycle 3 more times thru

 

TOTAL: Varies based on individual fitness level (How many reps did you complete?)


WODs 101-107

WOD 101

Instructions: Complete each exercise rest up to 30 seconds then move on to next exercise.

 

  • 60 second plank
  • 55 squats
  • 50 crunches
  • 45 jumping jacks
  • 40 lunges
  • 35 high knees (both legs count as one)
  • 30 push-ups
  • 25 plié squats
  • 20 donkey kicks (10 each leg)
  • 15 second Copenhagen plank (each side)
  • 10 minute run

 

TOTAL: Varies based on individual fitness level (How long did the workout take to complete?)


WOD 102 ABS

Instructions: Complete each exercise then move on to next exercise with no to little rest. If the workout is too easy complete 1-2 more times.

 

  • 100 second plank
  • 90 crunches
  • 80 Russian twists
  • 70 flutter kicks
  • 60 sit-ups
  • 50 reverse crunches
  • 40 bicycles
  • 30 leg raises
  • 20 toe touches
  • 10 V-ups

 

TOTAL: Varies based on individual fitness level (How long did the workout take to complete?)


WOD 103

Instructions: Complete each exercise then move on to next exercise with no to little rest.

 

  • 50 crunches
  • 50 yard dash
  • 45 squats
  • 50 yard run lateral
  • 40 walking lunges
  • 50 yard dash
  • 35 jump squats
  • 50 yard run backwards
  • 30 push-ups
  • 50 yard dash
  • 25 leg raises
  • 50 yard run lateral
  • 20 side lunges
  • 50 yard dash
  • 15 burpees
  • 50 yard run backwards
  • 10 hand release push-ups
  • 50 yard dash
  • 5 broad jumps
  • 1-2 minutes rest
  • Repeat cycle 1 more time thru

 

TOTAL: Varies based on individual fitness level (How long did the workout take to complete?)


WOD 104

Instructions: Instructions: Complete each exercise for 40 seconds, rest for 20 seconds then move on to next exercise.

  • Jump rope or run in place
  • Alternating lunges
  • Jump rope or run in place
  • Tuck jumps
  • Jump rope or run in place
  • Squats
  • Jump rope or run in place
  • Jump squats
  • Jump rope or run in place
  • Burpees
  • Jump rope or run in place
  • Mountain climbers
  • Jump rope or run in place
  • Pushups
  • 1-2 minutes rest
  • Repeat cycle 1 more time thru

 

TOTAL: Varies based on individual fitness level (How many reps did you complete?)


WOD 105

Instructions: Complete each exercise then move on to next exercise with no extra rest.

  • 1 minute jump squats
  • 1 minute push-ups
  • 1 minute reverse lunges
  • 1 minute high plank
  • 1 more time thru
  • 1-2 minutes rest
  •  
  • 1 minute pull-ups/kip-ups
  • 1 minute weighted body squats
  • 1 minute inverted body rows
  • 1 minute side plank (30 each side)
  • 1 more time thru
  • 1-2 minutes rest
  •  
  • 1 minute sit-ups
  • 1 minute hand release push-ups
  • 1 minute superman
  • 1 minute v-ups
  • 1 more time thru

 

TOTAL: Varies based on individual fitness level (How many reps did you complete?)


WOD 106

Instructions: Complete each exercise then move on to next exercise with no to little rest.

  • 50 mountain climbers
  • 40 jumping jacks
  • 30 weighted squats
  • 20 sit-ups
  • 10 speed skaters (both legs equals 1)
  • 1 minute rest
  • 40 mountain climbers
  • 30 jumping jacks
  • 20 weighted squats
  • 10 sit-ups
  • 1 minute rest
  • 30 mountain climbers
  • 20 jumping jacks
  • 10 weighted squats
  • 1 minute rest
  • 20 mountain climbers
  • 10 jumping jacks

 

TOTAL: Varies based on individual fitness level (How long did the workout take to complete?)


WOD 107

Instructions: Complete each exercise for 40 seconds, rest for 20 seconds then move on to next exercise.

  • Burpees
  • Mountain climbers
  • Plank
  • Repeat cycle 2 more time thru
  • 1-2 minutes rest

 

  • Jumping jacks
  • Lunges
  • Wall sit
  • Repeat cycle 2 more time thru
  • 1-2 minutes rest

 

  • Jump squats
  • Push-ups
  • Crunches
  • Repeat cycle 2 more time thru

 

TOTAL: Varies based on individual fitness level (How many reps did you complete?)

WODs 108-114

WOD 108

Instructions: Complete each exercise then move on to next exercise with no to little rest.
  • 15 four count jumping Jacks
  • 15 four count mountain climbers
  • 15 high knees (both legs count as one)
  • 15 ski jumpers (both sides count as one)
  • 15 squat jumps
  • 15 shoulder taps (both sides count as one)
  • Repeat cycle 2 more times
  • 1-2 minute break

 

  • 15 standing abduction leg raises (each side)
  • 15 clamshells (each side)
  • 15 lying adduction raises (each side)
  • 15 butt kickers (both legs count as one)
  • 15 standing, alternating leg lifts (each side)
  • 15 alternating static lunges (both legs count as one)
  • Repeat cycle 2 more times
  • 1-2 minute break

 

  • 15 standing, weighted V raises
  • 15 shoulder presses
  • 15 triceps extensions (each side)
  • 15 push-ups
  • 15 diamond push-ups
  • 15 triceps dip
  • Repeat cycle 2 more times

 

TOTAL: Varies based on individual fitness level (How long did the workout take to complete?)


WOD 109 Tabata

Instructions: Complete each exercise for 20 seconds, rest for 10 seconds then move on to next exercise.

  • Jump rope (or simulate)
  • Butt kicks
  • Repeat 3 more times thru
  • 1-2 minutes rest

 

  • Jumping Jacks
  • Burpees
  • Repeat 3 more times thru
  • 1-2 minutes rest

 

  • Jump squats
  • Lunges
  • Repeat 3 more times thru
  • 1-2 minutes rest

 

  • Jumping knee tucks
  • Plank
  • Repeat 3 more times thru

 

TOTAL: Varies based on individual fitness level (How many reps did you complete?)


WOD 110

Instructions: Complete each exercise then move on to next exercise with no extra rest.

  • 50 jumping jacks
  • 10 push-ups
  • 20 squats
  • 20 bicycle crunches (both sides count as one)
  • 50 high knees
  • 10 plank push ups
  • 20 jump squats
  • 20 side plank (10 each side)
  • 50 mountain climbers
  • 10 walking lunges
  • 20 reverse lunges (10 each side)
  • 20 triceps dip
  • 1-2 minutes rest
  • Repeat cycle 2 more times thru

 

TOTAL: Varies based on individual fitness level (How long did the workout take to complete?)


WOD 111

Instructions: Complete all the following sequences of exercises for 30 seconds then move onto next exercise

  • High knees
  • Jumping jacks
  • Body weight squats
  • Walk out squats
  • Repeat set 2 more times
  • 1-2 minutes rest

 

  • Burpees
  • Side shuffle right
  • Side shuffle left
  • Inverted body-weight rows
  • Repeat set 2 more times
  • 1-2 minutes rest

 

  • Squat jumps
  • Squat hold
  • Low, squat jacks
  • Mountain climbers
  • Repeat set 2 more times
  • 1-2 minutes rest

 

  • Plank Jacks
  • Plank push-ups
  • Side plank, left
  • Side plank, right
  • Repeat set 2 more times
  • 1-2 minutes rest

 

TOTAL: Varies based on individual fitness level (How many reps did you complete?)


WOD 112 – 20 minutes AMRAP

Instructions: Complete each exercise then move on to next exercise with no to little rest.

 

  • 15 squats
  • 15 push-up
  • 15 sit-ups
  • Repeat for 20 minutes

 

TOTAL: Varies based on individual fitness level (How many reps did you complete?)


WOD 113

Instructions: Complete each exercise then move on to next exercise with no to little rest.

 

  • 20 plank push-ups
  • 20 inverted biceps curl
  • 20 triceps push-ups
  • 20 alternating shoulder presses
  • 20 push-ups
  • 20 front raises
  • 20 inverted rows
  • 20 lateral raises
  • 1-2 minutes rest

 

  • 20 squats
  • 20 v-ups
  • 20 single-legged bridges (each leg)
  • 20 windmills
  • 20 lunge with twist
  • 20 Russian twists
  • 20 donkey kicks (each leg)
  • 20 four-count bicycles

 

TOTAL: Varies based on individual fitness level (How long did the workout take to complete?)


WOD 114

Instructions: Complete each exercise then move on to next exercise with no to little rest. First round is 10 of each, then 9 of each, continue reducing count. You are done once you complete 1 of each.
 

  • Mountain Climbers (both legs count as one)
  • Push-ups
  • Jumping Jacks
  • Burpees
  • Jump squats

 

TOTAL: Varies based on individual fitness level (How long did the workout take to complete?)

WODs 115-121

WOD 115

Instructions: Complete each exercise then move on to next exercise with no to little rest.
  • 20 seconds body squats into a 10 second squat hold at bottom
  • 20 seconds jump squats into a 10 second squat hold at bottom
  • Repeat 3 more times
  • Rest 1-2 minutes
     
  • 20 seconds pushups into a 10 second plank
  • 20 seconds inchworm into a 10 second side plank (each side)
  • Repeat 3 more times
  • Rest 1-2 minutes
     
  • 20 seconds alternating reverse lunges into a 10 second lunge hold (alternate leg each round)
  • 20 seconds alternating front lunges into a 10 second lunge hold (alternate leg each round)
  • Repeat 3 more times
  • Rest 1-2 minutes
     
  • 30 seconds crunches
  • 30 seconds superman
  • Repeat 3 more times

 

TOTAL: Varies based on individual fitness level (How many reps did you complete?)


WOD 116

Instructions: Complete each exercise then move on to next exercise with no to little rest.

 

  • Set 1
  • 10 squats / 1 high knees
  • 9 squats / 2 high knees
  • 8 squats / 3 high knees
  • 7 squats / 4 high knees
  • 6 squats / 5 high knees
  • 5 squats / 6 high knees
  • 4 squats / 7 high knees
  • 3 squats / 8 high knees
  • 2 squats / 9 high knees
  • 1 squats / 10 high knees
  • Rest 1-2 minutes

 

  • Set 2
  • 10 push-ups / 1 mountain climber
  • 9 push-ups / 2 mountain climbers
  • 8 push-ups / 3 mountain climbers
  • 7 push-ups / 4 mountain climbers
  • 6 push-ups / 5 mountain climbers
  • 5 push-ups / 6 mountain climbers
  • 4 push-ups / 7 mountain climbers
  • 3 push-ups / 8 mountain climbers
  • 2 push-ups / 9 mountain climbers
  • 1 push-ups / 10 mountain climbers
  • Rest 1-2 minutes

 

  • Set 3
  • 10 bridge marches / 1 crunch
  • 9 bridge marches / 2 crunches
  • 8 bridge marches / 3 crunches
  • 7 bridge marches / 4 crunches
  • 6 bridge marches / 5 crunches
  • 5 bridge marches / 6 crunches
  • 4 bridge marches / 7 crunches
  • 3 bridge marches / 8 crunches
  • 2 bridge marches / 9 crunches
  • 1 bridge marches / 10 crunches
  • Rest 1-2 minutes

 

  • Set 4
  • 10 alternating bird dogs / 1 superman
  • 9 alternating bird dogs / 2 superman
  • 8 alternating bird dogs / 3 superman
  • 7 alternating bird dogs / 4 superman
  • 6 alternating bird dogs / 5 superman
  • 5 alternating bird dogs / 6 superman
  • 4 alternating bird dogs / 7 superman
  • 3 alternating bird dogs / 8 superman
  • 2 alternating bird dogs / 9 superman
  • 1 alternating bird dogs / 10 superman

 

TOTAL: Varies based on individual fitness level (How long did the workout take to complete?)


WOD 117

Instructions: Complete all the following sequences and routines of exercises. Rest as prescribed through the routine.

 

  • Set 1
  • 1 mile jog
  • 2 min run (2 mile pace)
  • 1 min jog
  • 2 min run (2 mile pace)
  • 1 minute sprint
  • 1 minute recovery jog

 

  • Set 2, AMRAP in 3 minutes
  • 10 burpees
  • 10 squat jacks
  • 10 plank jacks

 

  • Set 3
  • 2 min run (2 mile pace)
  • 1 min jog
  • 2 min run (2 mile pace)
  • 1 min jog
  • 1 minute sprint

 

  • Set 4, AMRAP in 3 minutes
  • 10 burpees to alternating lunges
  • 10 jump squats
  • 10 mountain climbers (both legs count as one)

 

  • Set 5, 4 – 6 rounds
  • ¼ mile sprint
  • 30 sec to 1 min recovery jog

 

  • Set 6, AMRAP in 3 minutes
  • 10 alternating side plank hip-ups (5 each side)
  • 10 bicycle crunches (both sides count as one)

 

TOTAL: Varies based on individual fitness level (How long did the workout take to complete?)


WOD 118 Choose your own workout

Instructions: Pick three (3) exercises from each group. Complete all the following sets of exercises 3 times each. No rest between exercises. 30 second rest between sets.

 

  • Set 1, 15 reps each, 3 rounds (Choose 3)
  • Triceps dip
  • Triceps extensions
  • Push-ups
  • Inverted rows           
  • Chin-ups                                
  • Diamond push-ups
  • Elevated (over 45 degree) push-ups                      
  • Arm circles (5 rotations = 1 rep)

 

  • Set 2, 15 reps each, 3 rounds (Choose 3)
  • Jump squats              
  • Lunges            
  • Donkey kicks
  • Calf raises                 
  • Side plank with leg raise
  • Step-ups (15-20 inch step)              
  • Pulse squats
  • Hip trusters

 

  • Set 3, 15 reps each, 3 rounds (Choose 3)
  • Plank (4 seconds = 1 rep)                
  • Bicycle crunches (4 count)
  • Superman                 
  • V-ups             
  • Crunches
  • Leg raises                  
  • Side plank hip-ups    
  • Russian twists           
  • Hollow hold

 

TOTAL: Varies based on individual fitness level (How long did the workout take to complete?)


WOD 119

Instructions: Complete each exercise then move on to next exercise with no to little rest.

 

  • Set 1
  • 50 body squats
  • 40 push-ups
  • 30 second plank
  • 20 chair dips
  • 10 curtsy squats with knee lift (each side)
  • Rest 1-2 minutes

 

  • Set 2
  • 50 burpees
  • 40 reverse lunges
  • 30 cross-body mountain climbers (both legs count as one)
  • 20 high knees (both legs count as one)
  • 10 inch worms
  • Rest 1-2 minutes

 

  • Set 3
  • 50 jump squats
  • 40 triceps push-ups
  • 30 bicycle crunches (both sides count as one)
  • 20 Donkey kicks (10 each side)
  • 10 superman flies
  • Rest 1-2 minutes

 

  • Set 4
  • 50 alternating lunge jumps
  • 40 plié squats with heel raise
  • 30 knee to elbows (in hover)
  • 20 one-legged dead lift (10 each side)
  • 10 side plank leg lifts

 

TOTAL: Varies based on individual fitness level (How long did the workout take to complete?)


WOD 120

Instructions: Complete each exercise then move on to next exercise with no to little rest.

  • 10 chair dips
  • 10 pull ups
  • 10 push-ups
  • 10 reverse crunches
  • 10 crunches with legs elevated
  • 10 full sit-ups (feet planted)
  • 10 alternating side lunges
  • 10 jump squats
  • 10 alternating jumping lunges
  • 10 minute run
  • 1-2 minutes rest
  • Repeat cycle one more time

 

TOTAL: Varies based on individual fitness level (How long did the workout take to complete?)


WOD 121

Instructions: Complete each exercise then move on to next exercise with no to little rest.

 

  • 10 Burpees with push-up
  • 60 second plank
  • 10 Burpees with push-up
  • 50 Mountain Climbers
  • 10 Burpees with push-up
  • 40 alternating lunges
  • 10 Burpees with push-up
  • 30 glute bridges
  • 10 Burpees with push-up
  • 20 jump squats
  • 1-2 minutes rest
  • Repeat cycle one more time thru

 

TOTAL: Varies based on individual fitness level (How long did the workout take to complete?)

 

WODs 122-129

WOD 122

Instructions: Complete each exercise for 20 seconds, rest for 10 seconds then move on to next exercise.

 

  • Set 1
  • High knees
  • Mountain climbers
  • Push-ups
  • Speed skaters
  • Repeat one more time thru
  • 1-2 minutes rest

 

  • Set 2
  • Jumping jacks
  • Squats
  • Split lunges
  • Burpees
  • Repeat one more time thru
  • 1-2 minutes rest

 

  • Set 3
  • Push-ups with feet elevated
  • V-ups
  • Curtsy lunges
  • Jump rope
  • Repeat one more time thru
  • 1-2 minutes rest

 

  • Set 4
  • Bridges up and down
  • Chair dips
  • Plank jacks with push-ups
  • Box jumps or knees to elbows squat jumps
  • Repeat one more time thru
  • 1-2 minutes rest

 

TOTAL: Varies based on individual fitness level (How many reps did you complete?)


WOD 123

Instructions: Complete each exercise then move on to next exercise with no extra rest.

 

  • 40 push-ups
  • 40 air squats
  • 40 walking lunges
  • 40 sit-ups
  • 40 inverted body-weight rows
  • Repeat 3 more times thru

 

TOTAL: Varies based on individual fitness level (How long did the workout take to complete?)


WOD 124

Instructions: Complete each exercise then move on to next exercise with no to little rest.

  • 0.25 mile run
  • 25 push-ups
  • Repeat 7 more times

 

TOTAL: Varies based on individual fitness level (How long did the workout take to complete?)


WOD 125

Instructions: Complete each exercise then move on to next exercise with no to little rest.

 

  • 20 push-ups, 1 sit-up
  • 19 push-ups, 2 sit-up
  • 18 push-ups, 3 sit-up
  • 17 push-ups, 4 sit-up
  • Continue pattern until…
  • 1 push-ups, 20 sit-up

 

TOTAL: Varies based on individual fitness level (How long did the workout take to complete?)


WOD 126

Instructions: Complete each exercise then move on to next exercise with no extra rest.

 

  • 100 pull-ups
  • 100 push-ups
  • 100 sit-ups
  • 100 body squats

 

TOTAL: Varies based on individual fitness level (How long did the workout take to complete?)


 

WOD 127

Instructions: Complete each exercise then move on to next exercise with no extra rest.

 

  • Set 1
  • 20 push-ups
  • 30 second plank
  • Repeat 3 more times
  • 1-2 minutes rest

 

  • Set 2
  • 20 body squats
  • 30 second squat hold
  • Repeat 3 more times
  • 1-2 minutes rest

 

  • Set 3
  • 20 superman
  • 30 second superman hold
  • Repeat 3 more times
  • 1-2 minutes rest

 

  • Set 4
  • 20 lunges (10 right leg then 10 left leg)
  • 30 second wall sit
  • Repeat 3 more times
  • 1-2 minutes rest

 

  • Set 5
  • 20 bridges
  • 30 second bridge hold
  • Repeat 3 more times

 

TOTAL: Varies based on individual fitness level (How long did the workout take to complete?)


WOD 128 10 minutes AMRAP for each set

Instructions: Complete each exercise then move on to next exercise with no extra rest.

 

  • Set 1
  • 10 burpees
  • 20 alternating reverse lunges
  • 10 push-ups
  • 20 sit-ups
  • 10 chair dips
  • Repeat for 10 minutes
  • 1-2 minutes rest

 

  • Set 2
  • 10 four count mountain climbers
  • 20 jump squats
  • 10 overhead shoulder press or handstand push-ups
  • 20 bicycle crunches
  • 10 plank with side to side hip dips
  • Repeat for 10 minutes
  • 1-2 minutes rest

 

  • Set 3
  • 10 knee tuck jumps
  • 20 alternating lateral lunges
  • 10 spiderman push-ups
  • 20 reverse crunches
  • 10 biceps curls with water bottles or chin ups
  • Repeat for 10 minutes

 

TOTAL: Varies based on individual fitness level (How long did the workout take to complete?)


WOD 129 EMOM (Every Minute on the Minute)

Instructions: Complete exercise, the amount of rest you get between exercises is based on how long it takes you to complete the rep/duration (if it takes you 20 seconds, you get 40 seconds rest).

  • 12 burpees
  • 24 weighted squats (aim for 20-40 lbs. of weight)
  • 36 kettlebell swings (No kettlebells, use a milk jug filled with sand to desired weight)
  • 48 second plank
  • 36 ski jumpers
  • 24 reverse lunges
  • 12 dumbbell thrusters (or weighted objects like bricks or filled water bottles)
  • 1 minute rest
  • Repeat 3 more times thru

 

TOTAL: Varies based on individual fitness level

WODs 130-137

WOD 130

Instructions: Complete each exercise then move on to next exercise with no extra rest.

  • 20 pull-ups
  • 30 push-ups
  • 40 sit-ups
  • 50 squats
  • 1-2 minutes of rest
  • Repeat 3 more times thru

 

TOTAL: Varies based on individual fitness level (How long did the workout take to complete?)


WOD 131

Instructions: Complete all the following sequence of exercises. Rest as needed to catch your breath and then get back to it.

  • 400 meter run
  • 40 mountain climbers (both legs count as one)
  • 400 meter run
  • 40 shoulder taps
  • 400 meter run
  • 40 push-ups
  • 400 meter run
  • 40 sit-ups
  • 400 meter run
  • 40 squats
  • 400 meter run
  • 40 meter handstand walk
  • 1-2 minutes rest
  • Repeat 1 more time thru

 

TOTAL: Varies based on individual fitness level (How long did the workout take to complete?)


WOD 132

Instructions: Complete each exercise then move on to next exercise with no extra rest.

  • 25 high knees (both knees count as one)
  • 21 squats
  • 17 push-ups
  • 13 lunges (each leg)
  • 9 burpees
  • 5 jump squats
  • 1 minute wall sit
  • Repeat 3 more times thru

 

TOTAL: Varies based on individual fitness level (How long did the workout take to complete?)


WOD 133

Instructions: Complete each exercise for 40 seconds, take 20 seconds rest, and then move onto next exercise.

  • Jump rope
  • Forward lunges
  • Push-ups
  • Mountain climbers
  • Speed skaters
  • Butt kickers
  • Triceps dips
  • Inverted push-ups (or feet on wall)
  • Burpees
  • Single arm DB swings (No Dumbbells, use a water bottle full of sand)
  • Sit-ups
  • Bicycle crunches
  • 1-2 minutes rest
  • Repeat one more time thru

 

TOTAL: Varies based on individual fitness level (How many reps did you complete?)


WOD 134

Instructions: Complete each exercise for 30 seconds, take 30 seconds rest, then move onto next exercise.

 

  • Set 1
  • Inch worm with push-up
  • Jumping Jacks
  • Burpees
  • Fast feet
  • Lateral bounds (skater jumps)
  • Repeat 1 more time thru
  • 1-2 minutes rest

 

  • Set 2
  • Squat to alternating side leg raise
  • Jumping lunges
  • Drop squats
  • Fire hydrant Left
  • Fire hydrant Right
  • Repeat 1 more time thru
  • 1-2 minutes rest

 

  • Set 3
  • Plank with alternating leg lift
  • Sit-ups
  • Toe touch crunch
  • Alternating V-ups
  • Repeat 1 more time thru
  • 1-2 minutes rest

 

TOTAL: Varies based on individual fitness level (How many reps did you complete?)


WOD 135 EMOM (Every Minute on the Minute)

Instructions: Complete all 3 exercises, the amount of rest you get between exercises is based on how long it takes you to complete the rep/duration (if it takes you 30 seconds, you get 30 seconds rest).

  • 5 pull-ups, 10 push-ups, 15 squats
  • Repeat up to 24 more times or until you don’t complete all exercises in 1 minute

 

TOTAL: Varies based on individual fitness level (How many minutes did you complete?)



WOD 136

Instructions: Choose 7 exercises from Cardio and 7 from core, upper/lower body. This will give you 14 exercises. Exercise for 1 minute then move on to the next exercise with no extra rest. First exercise is cardio, next exercise is your choice, then cardio again, etc. No weights? Search for creative objects you can lift, like a water bottle full of sand.

 

  • Cardio (choose 7)
  • Burpees
  • Mountain climbers
  • Jumping jacks
  • High knees
  • Speed skater
  • Tuck jumps
  • Sprint
  • Heismans
  • Diamond jumps
  • High knee jog

 

  • Core (choose 2)
  • Plank
  • Side plank
  • Russian twists
  • V-ups
  • Bicycle crunches
  • Supermans
  • Spidermans
  • Frog crunches
  • Downward dog leg pull

 

  • Upper body (choose 3)
  • Push-ups
  • Biceps curl
  • Triceps dip
  • Upright standing rows
  • Kettlebell renegades
  • Kettlebell sumo high pulls
  • Lateral raises
  • Shoulder press overhead triceps extensions
  • Reverse fly

 

  • Lower body (choose 2)
  • Plie squats to calf raise
  • Goblet squats
  • Reverse lunges
  • Walking lunges
  • Kettlebell swings
  • Pulsing squats
  • Side lying leg raises
  • Donkey kicks
  • Curtsy lunge to side leg lift

 

  • Rest 1-2 minutes after completing
  • Repeat 1 or more times thru

 

TOTAL: Varies based on individual fitness level (How many reps did you complete?)


WOD 137

Instructions: Complete the following sequence of exercises. Rest as needed to catch your breath and then get back to it. Repeat two or three times.

  • 40 jumping jacks
  • 30 squats
  • 20 plank push-ups
  • 1 minute wall sit
  • 1 minute plank
  • 20 spiderman push-ups
  • 30 side lunges (15 each leg)
  • 40 high knees
  • 1-2 minutes rest
  • Repeat 2 more times thru

 

TOTAL: Varies based on individual fitness level (How long did the workout take to complete?)

WODs 138-144


WOD 138 AMRAP (As Many Reps As Possible)

Instructions: Complete each exercise then move on to next exercise with no extra rest.

  • 10 burpees
  • 20 sit-ups
  • 30 walking lunges
  • Continue to repeat for 30 minutes

 

TOTAL: Varies based on individual fitness level (How many reps did you complete?)


WOD 139

Instructions: Complete each exercise for 40 seconds, take 20 seconds rest, and then move onto next exercise.

 

  • Jumping jacks
  • Air squats
  • Burpees
  • Bicycle crunches
  • Kickbacks (left)
  • Jump squats
  • Kickbacks (right)
  • Push-ups
  • Side plank (left)
  • Mountain climbers
  • Side plank (right)
  • Hand release push-ups
  • High knees
  • Sumo squat
  • Chair dip
  • Rest 1 minute
  • Repeat one more time thru

 

TOTAL: Varies based on individual fitness level (How many reps did you complete?)


WOD 140

Instructions: Complete each exercise then move on to next exercise with no extra rest.

 

  • 12 air squats
  • 12 mountain climbers
  • 12 burpees
  • 12 side plank dips (right side)
  • 12 glute bridges
  • 12 side plank dips (left side)
  • 12 forearm plank jacks
  • 12 push-ups
  • 12 sit-ups
  • 12 reverse lunges
  • 12 butt kicks
  • 12 box jumps
  • 1-2 minutes rest
  • Repeat 1-2 more times thru

 

TOTAL: Varies based on individual fitness level (How long did the workout take to complete?)


WOD 141

Instructions: Complete each exercise then move on to next exercise with no extra rest.

 

  • 20 jumping jacks
  • 20 high knees
  • 20 squat jumps
  • 20 side to side lunges
  • 20 sumo squats
  • 20 step-ups
  • 20 pick-ups
  • 20 elevated toe taps
  • 20 lung pulses (left)
  • 20 glute bridges
  • 20 lunge pulse (right)
  • 20 Russian twists
  • 20 jumping lunges
  • 20 plank jacks
  • 20 push-ups
  • 20 seated knee tucks
  • 20 triceps dip
  • 20 incline push-ups
  • 20 crunches
  • 20 burpees
  • Continue to repeat for 20 minutes

 

TOTAL: Varies based on individual fitness level (How many reps did you complete?)



WOD 142

Instructions: Complete each exercise then move on to next exercise with no extra rest.

 

  • SET 1
  • 10 push-ups
  • 1 air squat
  • 9 push-ups
  • 2 air squat
  • 8 push-ups
  • 3 air squat
  • 7 push-ups
  • 4 air squat
  • 6 push-ups
  • 5 air squat
  • 5 push-ups
  • 6 air squat
  • 4 push-ups
  • 7 air squat
  • 3 push-ups
  • 8 air squat
  • 2 push-ups
  • 9 air squat
  • 1 push-ups
  • 10 air squat
  • 1-2 minutes rest

 

  • SET 2
  • 10 surrenders
  • 1 inverted bodyweight rows
  • 9 surrenders
  • 2 inverted bodyweight rows
  • 8 surrenders
  • 3 inverted bodyweight rows
  • 7 surrenders
  • 4 inverted bodyweight rows
  • 6 surrenders
  • 5 inverted bodyweight rows
  • 5 surrenders
  • 6 inverted bodyweight rows
  • 4 surrenders
  • 7 inverted bodyweight rows
  • 3 surrenders
  • 8 inverted bodyweight rows
  • 2 surrenders
  • 9 inverted bodyweight rows
  • 1 surrenders
  • 10 inverted bodyweight rows
  • 1-2 minutes rest

 

  • SET 3
  • 10 box jump overs
  • 1 plank jacks
  • 9 box jump overs
  • 2 plank jacks
  • 8 box jump overs
  • 3 plank jacks
  • 7 box jump overs
  • 4 plank jacks
  • 6 box jump overs
  • 5 plank jacks
  • 5 box jump overs
  • 6 plank jacks
  • 4 box jump overs
  • 7 plank jacks
  • 3 box jump overs
  • 8 plank jacks
  • 2 box jump overs
  • 9 plank jacks
  • 1 box jump overs
  • 10 plank jacks

 

TOTAL: Varies based on individual fitness level (How long did the workout take to complete?)


WOD 143

Instructions: Choose 7 exercises from Cardio and 2 from core, upper/lower body. This will give you 13 exercises. Exercise for 1 minute then move on to next exercise with no extra rest. First exercise is cardio, next exercise is your choice, then cardio again, etc. No weights? Search for creative objects you can lift, like a water bottle full on sand. Make it different than last week.

 

  • Cardio (choose 7)
  • Burpees
  • Mountain climbers
  • Jumping jacks
  • High knees
  • Speed skater
  • Tuck jumps
  • Sprint
  • Heismans
  • Diamond jumps
  • High knee jog

 

  • Core (choose 2)
  • Plank
  • Side plank
  • Russian twists
  • V-ups
  • Bicycle crunches
  • Supermans
  • Spidermans
  • Frog crunches
  • Downward dog leg pull

 

  • Upper body (choose 2)
  • Push-ups
  • Biceps curl
  • Triceps dip
  • Upright standing rows
  • Kettlebell renegades
  • Kettlebell sumo high pulls
  • Lateral raises
  • Shoulder press overhead triceps extensions
  • Reverse fly

 

  • Lower body (choose 2)
  • Plie squats to calf raise
  • Goblet squats
  • Reverse lunges
  • Walking lunges
  • Kettlebell swings
  • Pulsing squats
  • Side lying leg raises
  • Donkey kicks
  • Curtsy lunge to side leg lift

 

  • Rest 1-2 minutes after completing
  • Repeat 1 or more times thru

 

TOTAL: Varies based on individual fitness level (How many reps did you complete?)


WOD 144

Instructions: Complete each exercise then move on to next exercise with no extra rest.

 

  • 30 second plank
  • 20 jumping jacks
  • 10 push-ups
  • 20 bird dog limb raises
  • 25 sit-ups
  • 30 mountain climbers
  • 20 high knees
  • 30 lunges
  • 25 jumping jacks
  • 15 burpees
  • 20 flutter kicks
  • 15 push-ups
  • 40 alternating lunges
  • 40 mountain climbers
  • 30 bird dog limb raises
  • 30 squats
  • 40 high knees
  • 35 sit-ups
  • 40 flutter kicks
  • 30 burpees
  • 40 squats
  • 60 second plank
  • 50 lunges

 

TOTAL: Varies based on individual fitness level (How many reps did you complete?)

WODS 145-151

WOD 145 EMOM (Every Minute On the Minute)

Instructions: Complete exercise, the amount of rest you get between exercises is based on how long it takes you to complete the rep/duration (if it takes you 20 seconds, you get 40 seconds rest).

 

  • 10 kick through planks (each way)
  • 15 burpees
  • 20 box jumps
  • 25 V-ups
  • 30 jumping lunges
  • 35 push-ups
  • 40 body squats
  • Plank
  • 1 minute rest
  • Repeat 3 more times thru

 

TOTAL: Varies based on individual fitness level


WOD 146

Instructions: Complete each exercise for 40 seconds, take 20 seconds rest, and then move onto next exercise.

 

  • Set 1
  • Walk outs with push-up
  • Jumping Jacks
  • Burpees
  • Running in place with fast feet
  • Lateral bounds
  • Repeat 1 more time
  • 1-2 minutes rest

 

  • Set 2
  • Squat to alternating side leg raise
  • Drop squats
  • Fire hydrant left
  • Fire hydrant right
  • Repeat 2 more times
  • Repeat 1 more time

 

  • Set 3
  • Plank with alternating leg lift
  • Sit-ups
  • Toe touch crunches
  • Alternating V-ups
  • Superman snow angels
  • Repeat 1 more time

 

TOTAL: Varies based on individual fitness level (How many reps did you complete?)


WOD 147

Instructions: Complete each exercise then move on to next exercise with no extra rest.

 

  • 20 squats with side leg lifts
  • 20 plank with kick through
  • 20 star burst jumping jacks (crouching down and touching the ground when feet come together)
  • 20 burpees
  • 20 four-count bicycle crunches
  • 20 jumping jacks
  • 20 Russian twists
  • 20 speed skaters
  • 20 push-ups
  • 20 four-count butt kicks
  • 20 walk out with push-ups
  • 20 jumping lunges
  • 20 alternating lunges
  • 20 curtsy squats
  • 20 side plank crunches (left)
  • 20 side plank crunches (right)
  • 20 triceps dip
  • 20 sit-ups
  • 20 plie squats
  • 20 plank jacks
  • Continue to repeat for 20 minutes

 

TOTAL: Varies based on individual fitness level (How many reps did you complete?)


WOD 148

Instructions: Complete each exercise then move on to next exercise with no extra rest.

 

  • 50 jumping jacks
  • 50 crunches
  • 45 jumping jacks
  • 45 squats
  • 40 jumping jacks
  • 40 jumping lunges
  • 35 jumping jacks
  • 35 push-ups
  • 30 jumping jacks
  • 30 burpees
  • 25 jumping jacks
  • 25 sit-ups
  • 20 jumping jacks
  • 20 jumping squats
  • 15 jumping jacks
  • 15 box jumps
  • 10 jumping jacks
  • 10 pull-ups
  • 5 jumping jacks
  • 5 handstand push-ups

 

TOTAL: Varies based on individual fitness level (How long did the workout take to complete?)


WOD 149 AMRAP (As Many Reps As Possible)

Instructions: Complete each exercise then move on to next exercise with no extra rest.

 

  • 10 alternating side lunges
  • 10 four-count mountain climbers
  • 10 burpees
  • Continue to repeat for 30 minutes

 

TOTAL: Varies based on individual fitness level (How many reps did you complete?)


WOD 150

Instructions: Complete each exercise then move on to next exercise with no extra rest. If you don’t feel challenged repeat 1-2 more times.

  • 100 second plank
  • 90 Jumping jacks
  • 80 crunches
  • 70 Squats
  • 60 Russian twists
  • 50 standing calf raises
  • 40 second superman
  • 30 hand release push-ups
  • 20 lunges (10 each leg)
  • 10 jump squats

 

TOTAL: Varies based on individual fitness level (How many reps did you complete?)


WOD 151

Instructions: Complete each exercise then move on to next exercise with no extra rest. If you don’t feel challenged repeat 1-2 more times.

  • 10 walkouts to push-ups
  • 20 triceps dips
  • 30 calf-raises
  • 40 push-ups
  • 50 crunches
  • 60 lunges (30 each leg)
  • 70 Russian twists
  • 80 squats
  • 90 second plank
  • 100 high knees

 

TOTAL: Varies based on individual fitness level (How many reps did you complete?)

 

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