
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.
 10 burpees
 20 situps
 30 walking lunges
 Continue to repeat for 30 minutes
 Jumping jacks
 Air squats
 Burpees
 Bicycle crunches
 Kickbacks (left)
 Jump squats
 Kickbacks (right)
 Pushups
 Side plank (left)
 Mountain climbers
 Side plank (right)
 Hand release pushups
 High knees
 Sumo squat
 Chair dip
 Rest 1 minute
 Repeat one more time thru
 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 pushups
 12 situps
 12 reverse lunges
 12 butt kicks
 12 box jumps
 12 minutes rest
 Repeat 12 more times thru
 20 jumping jacks
 20 high knees
 20 squat jumps
 20 side to side lunges
 20 sumo squats
 20 stepups
 20 pickups
 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 pushups
 20 seated knee tucks
 20 triceps dip
 20 incline pushups
 20 crunches
 20 burpees
 Continue to repeat for 20 minutes
 SET 1
 10 pushups
 1 air squat
 9 pushups
 2 air squat
 8 pushups
 3 air squat
 7 pushups
 4 air squat
 6 pushups
 5 air squat
 5 pushups
 6 air squat
 4 pushups
 7 air squat
 3 pushups
 8 air squat
 2 pushups
 9 air squat
 1 pushups
 10 air squat
 12 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
 12 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
 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
 Vups
 Bicycle crunches
 Supermans
 Spidermans
 Frog crunches
 Downward dog leg pull
 Upper body (choose 2)
 Pushups
 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 12 minutes after completing
 Repeat 1 or more times thru
 30 second plank
 20 jumping jacks
 10 pushups
 20 bird dog limb raises
 25 situps
 30 mountain climbers
 20 high knees
 30 lunges
 25 jumping jacks
 15 burpees
 20 flutter kicks
 15 pushups
 40 alternating lunges
 40 mountain climbers
 30 bird dog limb raises
 30 squats
 40 high knees
 35 situps
 40 flutter kicks
 30 burpees
 40 squats
 60 second plank
 50 lunges
 10 kick through planks (each way)
 15 burpees
 20 box jumps
 25 Vups
 30 jumping lunges
 35 pushups
 40 body squats
 Plank
 1 minute rest
 Repeat 3 more times thru
 Set 1
 Walk outs with pushup
 Jumping Jacks
 Burpees
 Running in place with fast feet
 Lateral bounds
 Repeat 1 more time
 12 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
 Situps
 Toe touch crunches
 Alternating Vups
 Superman snow angels
 Repeat 1 more time
 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 fourcount bicycle crunches
 20 jumping jacks
 20 Russian twists
 20 speed skaters
 20 pushups
 20 fourcount butt kicks
 20 walk out with pushups
 20 jumping lunges
 20 alternating lunges
 20 curtsy squats
 20 side plank crunches (left)
 20 side plank crunches (right)
 20 triceps dip
 20 situps
 20 plie squats
 20 plank jacks
 Continue to repeat for 20 minutes
 50 jumping jacks
 50 crunches
 45 jumping jacks
 45 squats
 40 jumping jacks
 40 jumping lunges
 35 jumping jacks
 35 pushups
 30 jumping jacks
 30 burpees
 25 jumping jacks
 25 situps
 20 jumping jacks
 20 jumping squats
 15 jumping jacks
 15 box jumps
 10 jumping jacks
 10 pullups
 5 jumping jacks
 5 handstand pushups
 10 alternating side lunges
 10 fourcount mountain climbers
 10 burpees
 Continue to repeat for 30 minutes
 WODs 17

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 pushups
 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 pushups
 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 12 minutes rest. 50 High knees w/ jump rope
 50meter sprint
 5 Burpee tuck jumps
 50meter sprint
 50 Straight punches (alternating arms)
 50meter sprint
 30 Tuck jumps
 50meter sprint
 5 Pushup plank jumps
 50 meter sprint
 10 situps
 Rest 12 minutes
 Repeat cycle 3 times through
TOTAL: 150 high knees, 750meter sprint, 15 burpee jumps, 150 straight punches, 90 tuck jumps, 15 pushup plank jumps, 30 situps
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 Pullups
 4 Plyo pushup
 6 Hollow Hold or Vups
 8 Burpees
 10 High Knees
 12 Body weight squat
TOTAL: Varies based on individual fitness level
 WODs 814

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 – PushUps
 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 – Pushups
 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 – Pushups
 10 seconds  rest
 45 seconds – Sitthroughs
 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 – Vsit Crunches
 10 seconds  rest
 45 seconds – Glute kickbacks
 10 seconds  rest
 45 seconds – YTA (superman with arms making a YTA; 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
 Pushup and Rotation
 Jumping Lunges
 Spiderman pushups
 Cross Jacks
 Mountain Climbers
 YTA
 Squat Jacks
 Down Unders (Dive bombers/seal pushups)
 Stepups
 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 fourcount bicycle crunches (slow)
 20 Plank with shoulder taps
 20 situps
 30 Elbows to hands Plank pushups
 30 Russian Twists
 30 toe reaches
TOTAL: Varies based on individual fitness level
Day 12 – 1824 minutes HIIT (High Intensity Interval Training)
Instructions: Complete exercise for repetitions/time, then move onto next exercise. Complete 6 rounds. 6 Burpees
 6 Diamond Pushups
 6 Squat Jumps
 6 Plank with shoulder taps
 30 seconds wide squat holds
 15 seconds rest
 6 Burpees
 6 Pushups
 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 1521

Day 15 – 1520 minutes
Instructions: Complete exercise reps/time then move onto next exercise with no rest. 20 prisoner getups (weighted to add complexity)
 1 minute cardio (e.g. sprint, run, jog, run in place, jumping rope)
 30 second flutter kicks (Vup flutter kicks to add complexity)
 1 minute cardio
 30 second flutter kicks (Vup 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
 12 minutes of rest
 Repeat cycle one more time through
TOTAL: Varies based on individual fitness level
Day 16 – 1215 minutesInstructions: 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 twocount 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 pushups (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
 12 minutes of rest
 Repeat cycle one more time through
TOTAL: Varies based on individual fitness level
Day 17 – 20 minutesInstructions: 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 minutesInstructions: 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 pushups
 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 fourcount bicycle crunches
 12 minutes of rest
 Repeat cycle two more times through
TOTAL: Varies based on individual fitness level
Day 20 – 1520 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 singlelegged hip extensions (like glute bridges)
 15 glute kickbacks (Right & Left)
 8 bodyweight, singlelegged calf raises (use hard stairs, board, or bocks)
 15 widegrip pushups
 10 reverse fly
 10 weighted arm circles (forward a& backward)
 12 weighted triceps extensions
 12 weighted biceps curl
 30 crunches
 10 fourcount incline mountain climbers
 20 jump squats
 20 jumping jacks
 12 minutes of rest
 Repeat cycle one more time through
TOTAL: Varies based on individual fitness level
Day 21 – 1530 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)
 Onelegged 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 2228

Day 22 – 1520 minutes (Abomination)
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 fourcount 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 fourcount mountain climbers
 12 minutes of rest
 Repeat cycle one more time through
TOTAL: Varies based on individual fitness level
Day 23 – 2025 minutes
Instructions: Complete exercise reps/time then move onto next exercise with no rest.
 30 Air Squats
 30 pushups
 30 fourcount 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
 12 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 fourcount 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 pushups
 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
 12 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 fourcount bicycle crunches
 30 reverse crunches
 5 pullups
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 pushups
 Crunches
 Squat jacks
 Pullups
 4count bicycle crunches
 Mountain climbers
 Pushups
 Flutter kicks
 Plank jacks
 Wide hand pushups
 Side planks (each side)
Day 27 – 1015 minutes
Instructions: Complete exercise then move onto next exercise with no rest.
 30 jumping jacks
 20yard sprint
 30 body squats
 20yard sprint
 30 leg raises
 20yard sprint
 30 crunches
 20yard sprint
 30 pushups
 20yard sprint
 30 leg raises
 20yard sprint
 12 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
 200meter sprint
 burpees until time lapses
 3 minutes of exercise followed by 3 minutes of rest.
TOTAL: Varies based on individual fitness level
 WODs 2935

Day 29 – 1520 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 stepup 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
 12 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 pullups
 15 pushups
 20 alternating singlelegged 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 pullups
 15 pushups
 20 alternating singlelegged 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 pushups
 10 dips
 10 pullups
 10 pike pushups
 10 sumo squats
 10 lunges (each leg)
 10 lying leg lifts
 10 fourcount bicycle crunches
 10 hip raises
 10 walking toe touches
 10 calf raises
 12 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 pushups
 100 medicineball cleans (use a jug with sand or water)
 100 pullups
 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 pullups
 10 pushups
 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 pullups
 100 pushups
 150 situps
 200 body weight squats
TOTAL: 500 reps (How fast can you complete workout?)
 WODs 3642

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 pushups
 10 fourcount bicycle crunches
 1 minute wall sit
 40 jumping jacks
 30 body squats
 25 mountain climbers
 20 burpees
 15 jump squats
 10 pushups
 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 countdown pushups starting with 21. Alternate between you and your partner doing pushups. 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 pushups, immediately my partner does 21 pushups. 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 closehand (diamond) pushups.
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 pushups? Alternate counts with crunches: 21 pushups, 20 crunches, 19 pushups, 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 situps
 80 Russian twists
 70 flutter kicks
 60 second plank
 50 reverse crunches
 40 bicycle crunches
 30 leg raises
 20 toe touches
 10 Vups
 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 fourcount mountain climbers
 10 plyometric pushups (hands come off ground at the top)
 10 burpees
 Repeat cycle 2 more times through
1:002:00 minutes rest
Set 2
 10 plank to pushup (alternate hands)
 20 walking lunges
 10 pistol squats, 5 each leg (use a wall or chair for balance)
 20 pushups
 10 donkey kicks
 20 Vups
 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 12 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
12 minutes rest
Set 2
20 seconds jumping jacks
10 seconds rest
20 seconds burpees
10 seconds rest
Repeat cycle 3 more times through
12 minutes rest
Set 3
20 seconds walking lunges
10 seconds rest
20 seconds jump squats
10 seconds rest
Repeat cycle 3 more times through
12 minutes rest
Set 4
20 seconds pushups
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 pushups
 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 4349

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 pushups
 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
 Pushups
 Jump squats
 Burpees
 Plank pushups
 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 pushups
 30 crunches
 30 donkey kicks (each leg)
 30 fourcount mountain climbers
 30 shoulder pushups (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 fourcount 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 pushups
 30 jumping jacks
 30 Russian twists
 20 situps
 10 fourcount bicycle crunches
 20 burpees
 30 high knees
 100meter sprint
 1 minute rest
 Repeat cycle 14 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 pushups)
 Chair dips
 Pushups
 Wide arm pushups
 Pullups
 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 pushups, 10 squats
 9 burpees, 9 pushups, 9 squats
 8 burpees, 8 pushups, 8 squats
 7 burpees, 7 pushups, 7 squats
 6 burpees, 6 pushups, 6 squats
 5 burpees, 5 pushups, 5 squats
 4 burpees, 4 pushups, 4 squats
 3 burpees, 3 pushups, 3 squats
 2 burpees, 2 pushups, 2 squats
 1 burpee, 1 pushup, 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
 Vups
 Walking lunges
 Pushups
 Leg raises
 Skijumpers
 Plank
 Squat jumps
TOTAL: Varies based on individual fitness level (How many reps can you complete?)
 WODs 5057

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)
 12 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 situps
 40 hip thrusters or glute bridge
 45 second plank
 50 jumping jacks
 400meter run
 3060 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 Situps 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 pullups
 20 pushups
 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
 Pushups
 Pullups
 Situps
 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.
 10987654321 pullups
 5 minutes rest
 12345678910 handstand pushups (modify with feet elevated pushups or diamond pushups)
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 pushups
 15 strict form pushups
 10 handstand pushups (or in downward dog)
 5 pullups
 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
 Situps
 Hollow rocks
 Plank
 1 minute rest
Repeat cycles 3 more times through
TOTAL: Varies based on individual fitness level
 WODs 5864

WOD 58 – 30 minutes
Instructions: Complete each exercise with no to little rest then move onto next exercise.
 1 burpee, 1 pushup, 1 squat
 2 burpees, 2 pushups, 2 squats
 3 burpees, 3 pushups, 3 squats
 4 burpees, 4 pushups, 4 squats
 5 burpees, 5 pushups, 5 squats
 6 burpees, 6 pushups, 6 squats
 7 burpees, 7 pushups, 7 squats
 8 burpees, 8 pushups, 8 squats
 9 burpees, 9 pushups, 9 squats
 10 burpees, 10 pushups, 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. 1minute jumping jacks + 30 second rest
 2. (1) + 2 handstand pushups (or alternate pike pushups) + 30 second rest
 3. (1 & 2) + 3 burpees + 30 second rest
 4. (13) + 4 plank pushups + 30 second rest
 5. (14) + 5 oblique crunches + 30 second rest
 6. (15) + 6 reverse lunges + 30 second rest
 7. (16) + 7 fourcount mountain climbers + 30 second rest
 8. (17) + 8 lateral leg lifts (each side) + 30 second rest
 9. (18) + 9 body squats + 30 second rest
 10. (19) + 10 Vup crunches + 30 second rest
 11. (110) + 11 hand release pushups + 30 second rest
 12. (111) + 12 leftmiddleright 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 pushups (feet on step or couch)
 30 lunges
 1minute 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
 12 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
 Pushups
 Ice Skaters
 Jump rope (mini ski jumpers if you do not have one)
 Jumping jacks
 Plank
 Onelegged 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 situps
 10 pushups
 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 Vups
10 situps
20 Russian twists
10 fourcount bicycle crunches
10 high plank kneetoelbow (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 6571

WOD 65 – 29 minutes
Instructions: Complete exercise for 1 minute then move onto next exercise with no rest.
Mountain climbers
Jumping jacks
Situps
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.
1mile run
100 pullups
200 pushups
300 body squats
1mile 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 SingleLeg Box Squats (5 each leg)
 20 Alternating Sideplank (10 each side)
 12 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 Feetelevated 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 Lpullups
 30 seconds rest
 15 Feetelevated Pushups
 30 seconds rest
 10 Skater Squat
 30 seconds rest
 15 plank pushups
 30 seconds rest
 10 SingleLeg 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+minutesInstructions: Complete the following exercises by time or repetitions with little to no rest unless specified.
 30 Bulgarian split squats (15 each leg)
 25 Tpushups
 20 Squat jumps
 15 Pushups
 10 Burpees
 5 Pullups
 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 Widegrip Pullups
 60 seconds rest
 5 LPullups
 60 seconds rest
 5 Chinups
 60 seconds rest
 5 Pullups
 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 7278

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 pushups
 5 close hand pushups
 5 wide arm pushups
 30 back extensions
 20 pushups with feet elevated
 5 seal pushups
 5 hand clap pushups
 30 second back flexion hold
 12 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 pushups
 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 pushups
 12 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 pushups (hold down position after 5 for 20 seconds)
 40 side punches (20 each arm)
 5 pushups (hold down position after 5 for 20 seconds))
 40 jab punches (20 each arm)
 5 pushups (hold down position after 5 for 20 seconds))
 40 air squats with under hook punches (two punches each squat)
 12 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 Pushups
 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
 12 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 Vups
 10 fourcount Russian twists
 200 meter sprint
 20 leg raises
 20 fourcount flutter kicks
 300 meter sprint
 30 situps
 30 second plank
 400 meter sprint
 12 minutes rest
 Repeat cycle 2 more times thru
TOTAL: Varies based on individual fitness level (How long did the workout take to complete?)
 WODs 7986

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 pushups
 15 fourcount mountain climbers (both legs count as 1)
 12 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 fourcount alligator crawl
 10 squat jump knee tucks
 10 fourcount alligator crawl
 30 second plank hold
 10 fourcount alligator crawl
 10 squat jump knee tucks
 10 fourcount alligator crawl
 30 second side plank (15 second each side)
 12 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
 12 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 pushups alternating leg lift
 30 second plank
 40 shoulder taps
 12 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.
 35 minutes warmup 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 84Instructions: Complete each exercise then move on to next exercise with no to little rest.
 15 fourcount mountain climbers
 15 hand release pushups
 15 burpees
 15 hand release pushups
 60 seconds shadow boxing (strait punches and hooks)
 12 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 Vups
 30 second Plank
 30 second Reverse Crunches
 30 second Plank
 30 second Bicycle Crunches
 30 second Plank
 12 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
 12 minutes rest
 Repeat cycle 2 more times thru
TOTAL: Varies based on individual fitness level (How many reps did you complete?)
 WODs 8793

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 onelegged hip bridge extensions (15 each leg)
 10 fourcount SpiderMan 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 pushups
 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 pushups
 10 hand release pushups
 10 burpees
 400 meter run with 30 seconds rest
 10 box jumps
 10 elevated feet pushups
 10 tuck jumps
 400 meter run with 30 seconds rest
 10 leg raises
 10 frog kicks with twist
 10 alternating grip pullups
 400 meter run
 12 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
 12 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
 12 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
 12 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 12 minutes
 Repeat cycle 2 more times through
TOTAL: Varies based on individual fitness level (How long did the workout take to complete?)
 15 reverse lunges (Both legs count as 1)
 WODs 94100

WOD 94 Abomination 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 fourcount bicycle crunch (slow)
 12 twocount Russian twists
 12 lying, toe touches
 12 lying reverse crunch
 12 pendulums (each side)
 12 side plank leg lifts (each side)
 12 Vups
 12 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 fourcount mountain climbers
 30 chair dips
 30 crunches
 15 burpees
 30 rear lunges
 30 jumping jacks
 30 pushups
 30 hip thrusts
 15 burpees
 12 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 pushups
 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)
 12 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 pushups, 10 squats
 1 burpee, 1 pushup, 1 squat
 9 burpees, 9 pushups, 9 squats
 2 burpees, 2 pushups, 2 squats
 8 burpees, 8 pushups, 8 squats
 3 burpees, 3 pushups, 3 squats
 7 burpees, 7 pushups, 7 squats
 4 burpees, 4 pushups, 4 squats
 6 burpees, 6 pushups, 6 squats
 5 burpees, 5 pushups, 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 pushups
 10 burpees
 5 pullups
 *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 situps
 200 meter sprint
 10 burpees
 100 meter sprint
 20 pushups
 20 Russian twists
 200 meter sprint
 12 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
 Stepups, alternating legs (Second stair)
 Pullups
 Jump squats
 Plank
 Jumping lunges
 Inch worm
 12 minutes rest
 Repeat cycle 3 more times thru
TOTAL: Varies based on individual fitness level (How many reps did you complete?)
 WODs 101107

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 pushups
 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 12 more times.
 100 second plank
 90 crunches
 80 Russian twists
 70 flutter kicks
 60 situps
 50 reverse crunches
 40 bicycles
 30 leg raises
 20 toe touches
 10 Vups
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 pushups
 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 pushups
 50 yard dash
 5 broad jumps
 12 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
 12 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 pushups
 1 minute reverse lunges
 1 minute high plank
 1 more time thru
 12 minutes rest
 1 minute pullups/kipups
 1 minute weighted body squats
 1 minute inverted body rows
 1 minute side plank (30 each side)
 1 more time thru
 12 minutes rest
 1 minute situps
 1 minute hand release pushups
 1 minute superman
 1 minute vups
 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 situps
 10 speed skaters (both legs equals 1)
 1 minute rest
 40 mountain climbers
 30 jumping jacks
 20 weighted squats
 10 situps
 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
 12 minutes rest
 Jumping jacks
 Lunges
 Wall sit
 Repeat cycle 2 more time thru
 12 minutes rest
 Jump squats
 Pushups
 Crunches
 Repeat cycle 2 more time thru
TOTAL: Varies based on individual fitness level (How many reps did you complete?)
 WODs 108114

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
 12 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
 12 minute break
 15 standing, weighted V raises
 15 shoulder presses
 15 triceps extensions (each side)
 15 pushups
 15 diamond pushups
 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
 12 minutes rest
 Jumping Jacks
 Burpees
 Repeat 3 more times thru
 12 minutes rest
 Jump squats
 Lunges
 Repeat 3 more times thru
 12 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 pushups
 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
 12 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
 12 minutes rest
 Burpees
 Side shuffle right
 Side shuffle left
 Inverted bodyweight rows
 Repeat set 2 more times
 12 minutes rest
 Squat jumps
 Squat hold
 Low, squat jacks
 Mountain climbers
 Repeat set 2 more times
 12 minutes rest
 Plank Jacks
 Plank pushups
 Side plank, left
 Side plank, right
 Repeat set 2 more times
 12 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 pushup
 15 situps
 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 pushups
 20 inverted biceps curl
 20 triceps pushups
 20 alternating shoulder presses
 20 pushups
 20 front raises
 20 inverted rows
 20 lateral raises
 12 minutes rest
 20 squats
 20 vups
 20 singlelegged bridges (each leg)
 20 windmills
 20 lunge with twist
 20 Russian twists
 20 donkey kicks (each leg)
 20 fourcount 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)
 Pushups
 Jumping Jacks
 Burpees
 Jump squats
TOTAL: Varies based on individual fitness level (How long did the workout take to complete?)
 WODs 115121

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 12 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 12 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 12 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 12 minutes
 Set 2
 10 pushups / 1 mountain climber
 9 pushups / 2 mountain climbers
 8 pushups / 3 mountain climbers
 7 pushups / 4 mountain climbers
 6 pushups / 5 mountain climbers
 5 pushups / 6 mountain climbers
 4 pushups / 7 mountain climbers
 3 pushups / 8 mountain climbers
 2 pushups / 9 mountain climbers
 1 pushups / 10 mountain climbers
 Rest 12 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 12 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 hipups (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
 Pushups
 Inverted rows
 Chinups
 Diamond pushups
 Elevated (over 45 degree) pushups
 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
 Stepups (1520 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
 Vups
 Crunches
 Leg raises
 Side plank hipups
 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 pushups
 30 second plank
 20 chair dips
 10 curtsy squats with knee lift (each side)
 Rest 12 minutes
 Set 2
 50 burpees
 40 reverse lunges
 30 crossbody mountain climbers (both legs count as one)
 20 high knees (both legs count as one)
 10 inch worms
 Rest 12 minutes
 Set 3
 50 jump squats
 40 triceps pushups
 30 bicycle crunches (both sides count as one)
 20 Donkey kicks (10 each side)
 10 superman flies
 Rest 12 minutes
 Set 4
 50 alternating lunge jumps
 40 plié squats with heel raise
 30 knee to elbows (in hover)
 20 onelegged 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 pushups
 10 reverse crunches
 10 crunches with legs elevated
 10 full situps (feet planted)
 10 alternating side lunges
 10 jump squats
 10 alternating jumping lunges
 10 minute run
 12 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 pushup
 60 second plank
 10 Burpees with pushup
 50 Mountain Climbers
 10 Burpees with pushup
 40 alternating lunges
 10 Burpees with pushup
 30 glute bridges
 10 Burpees with pushup
 20 jump squats
 12 minutes rest
 Repeat cycle one more time thru
TOTAL: Varies based on individual fitness level (How long did the workout take to complete?)
 WODs 122129

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
 Pushups
 Speed skaters
 Repeat one more time thru
 12 minutes rest
 Set 2
 Jumping jacks
 Squats
 Split lunges
 Burpees
 Repeat one more time thru
 12 minutes rest
 Set 3
 Pushups with feet elevated
 Vups
 Curtsy lunges
 Jump rope
 Repeat one more time thru
 12 minutes rest
 Set 4
 Bridges up and down
 Chair dips
 Plank jacks with pushups
 Box jumps or knees to elbows squat jumps
 Repeat one more time thru
 12 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 pushups
 40 air squats
 40 walking lunges
 40 situps
 40 inverted bodyweight 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 pushups
 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 pushups, 1 situp
 19 pushups, 2 situp
 18 pushups, 3 situp
 17 pushups, 4 situp
 Continue pattern until…
 1 pushups, 20 situp
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 pullups
 100 pushups
 100 situps
 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 pushups
 30 second plank
 Repeat 3 more times
 12 minutes rest
 Set 2
 20 body squats
 30 second squat hold
 Repeat 3 more times
 12 minutes rest
 Set 3
 20 superman
 30 second superman hold
 Repeat 3 more times
 12 minutes rest
 Set 4
 20 lunges (10 right leg then 10 left leg)
 30 second wall sit
 Repeat 3 more times
 12 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 pushups
 20 situps
 10 chair dips
 Repeat for 10 minutes
 12 minutes rest
 Set 2
 10 four count mountain climbers
 20 jump squats
 10 overhead shoulder press or handstand pushups
 20 bicycle crunches
 10 plank with side to side hip dips
 Repeat for 10 minutes
 12 minutes rest
 Set 3
 10 knee tuck jumps
 20 alternating lateral lunges
 10 spiderman pushups
 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 2040 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 130137

WOD 130
Instructions: Complete each exercise then move on to next exercise with no extra rest.
 20 pullups
 30 pushups
 40 situps
 50 squats
 12 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 pushups
 400 meter run
 40 situps
 400 meter run
 40 squats
 400 meter run
 40 meter handstand walk
 12 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 pushups
 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
 Pushups
 Mountain climbers
 Speed skaters
 Butt kickers
 Triceps dips
 Inverted pushups (or feet on wall)
 Burpees
 Single arm DB swings (No Dumbbells, use a water bottle full of sand)
 Situps
 Bicycle crunches
 12 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 pushup
 Jumping Jacks
 Burpees
 Fast feet
 Lateral bounds (skater jumps)
 Repeat 1 more time thru
 12 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
 12 minutes rest
 Set 3
 Plank with alternating leg lift
 Situps
 Toe touch crunch
 Alternating Vups
 Repeat 1 more time thru
 12 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 pullups, 10 pushups, 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 136Instructions: 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
 Vups
 Bicycle crunches
 Supermans
 Spidermans
 Frog crunches
 Downward dog leg pull
 Upper body (choose 3)
 Pushups
 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 12 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 pushups
 1 minute wall sit
 1 minute plank
 20 spiderman pushups
 30 side lunges (15 each leg)
 40 high knees
 12 minutes rest
 Repeat 2 more times thru
TOTAL: Varies based on individual fitness level (How long did the workout take to complete?)
Find videos of a lot of these workouts on our facebook page!
All exercise should begin with a light aerobic warmup (jogging, jumping jacks, jump rope or cycling, for example) of 510 minutes and light or dynamic stretching. Deep long stretching should be conducted postworkout to improve flexibility and muscle growth/healing.
Generic dynamic stretching warmup exercises:
Lunge with twist Arm Circles
Knee to chest Plank Walk out (inch worm)
High kicks Jumping Jacks
T pushups 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
Twostep 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 138 AMRAP (As Many Reps As Possible)
Instructions: Complete each exercise then move on to next exercise with no extra rest.
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.
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.
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.
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.
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.
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.
TOTAL: Varies based on individual fitness level (How many reps did you complete?)
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).
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.
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.
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.
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.
TOTAL: Varies based on individual fitness level (How many reps did you complete?)