Workout of the Day @WOD_challenge
Workout plans posted daily Joined February 2014-
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100 pull-ups 200 push-ups 300 sit-ups every break=10 squats this should take 30-60min depending on skill level
2 mile jog ________ 7 Rounds: 30 push-ups 50m sprint 30 4 count flutter-kicks 50m sprint 30 jumping squats 50m sprint _________ 400m: Alternate between bear-crawl and lunges every 50m _________ 1 mile cool-down
Row 1600m 5x5 Powerclean (heavy) 3x10 Hangclean (light) 5x5 Overhead press 5 rounds 15 Kettle bell swing 15 Goblet squats 10 Pull-ups Jog 2 miles
5 Rounds: 10 diamond push-ups 15 4-count flutter kicks 20 push-ups 30 crunches 20 2-count mountain climbers 15 jumping squats 10 burpees 200m sprint
Warmup:7min cardio Workout:10 pull-ups, 15 jumping squats, 15 military sit-ups, 15 diamond push-ups, sprint 200m (5x) Cool down:7min Jog
5 rounds 10 pull ups 25 burpees 25 V sit-ups 20 jumping squats 10 push-ups
2 mile warm-up 5x10 bent over rows (10 rep max) 5x5 squats (5 rep max) 3x10 tricep press 4x25 burpees 1 mile jog
2 mile warm-up 5x5 bench press (10 rep max) 5x5 military press (5 rep max) 3x25 kettle bell swings 50 Russian twists Row for 10 minutes
2 mile warm-up 5x10 powercleans (10 rep max) 5x10 squats (15 rep max) 7 rounds of planks (30 on, 10 off) 1 mile cool down
Warmup: 3 mile run Workout: (5 rounds) 15 burpees, 20 squats, 20 v sit-ups, 15 diamond push-ups Cool down: ocean swim (enjoy summer)
7 rounds: 7 burpees 7 push-ups 7 sit-ups 7 pull-ups 7 jumping-squats
100 pull-ups 200 push-ups 300 sit-ups every break=10 squats this should take 30-60min depending on skill level
Warmup: 15min jog Workout:(3 rounds) 20 v-sit-ups, 20 hand-release push-ups, 15 pull-ups, 20 jumping squats Cool down:800m run
20-25 min jog 100 burpees, run 1 mile, 100 burpees (every rest taken = 10 squats)
Warmup:1000m row Workout:20 hand-release push-ups, 20 Russian twists (w/ weight), 20 kettlebell swings, 250m row (5 rounds) cooldown: Jog
1600m swim Freestyle or breath-stroke Or 8x200m sprints
Warm up:500m row Workout: 5 round 6 rep deadlifts, followed by metcon 15 hand release push-ups, 15 box jumps, 10 kettle bell swings row 250m
Warmup:7m cardio Workout:10 pull-ups, 15 jumping squats, 15 military sit-ups, 15 diamond push-ups, sprint 200m (5 rounds) Cool down:7m Jog
Spring break challenge: Over the next 7 days you will complete 1,000 push-ups 1,500 sit-ups 500 pull-ups 12 miles (of running) 1,000 squats
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