• Tracks
  • Equipped
  • Park
  • Bodyweight WODs
  • Dumbbell WODs
  • No Equipment WODs
Sun Mon Tue Wed Thu Fri Sat

29

  • Annie
  • "FGB Style" - Dumbbell Floor Press, Dumbbell Box Step-ups and Plank Shoulder Taps
  • 2x AMRAP 10 mins: Mountain Climbers, Walking Lunges and Supermans

30

  • 21-15-9-15-21: Kettlebell Deadlifts and Single Arm Kb Thrusters
  • FT: Wall Balls, Kettlebell Swings and Shuttle Runs
  • AMRAP 12 mins: Devil Press, Hollow Body Rocks and 200 m
  • Dumbbell DT
  • Chipper: Hand Release Push-ups, Jumping Lunges, Hollow Body Rocks and 9 more
  • 3 RFT: Burpee Box Jumps and Ring Dips
  • 21-15-9: Dumbbell Thrusters and Burpees
  • Chipper: Plank Shoulder Taps, Straight Leg Sit-ups, Air Squats and 7 more

31

  • 21-15-9-15-21: Kettlebell Deadlifts and Single Arm Kb Thrusters
  • FT: Wall Balls, Kettlebell Swings and Shuttle Runs
  • AMRAP 12 mins: Devil Press, Hollow Body Rocks and 200 m
  • Dumbbell DT
  • 4 RFT: 400 m and Air Squats
  • 5 RFT: 200 m and Dumbbell Snatches
  • Every 1:30 for 7:30: Tuck Jumps and Handstand Push-ups

Apr | 1

  • 21-15-9-15-21: Kettlebell Deadlifts and Single Arm Kb Thrusters
  • FT: Wall Balls, Kettlebell Swings and Shuttle Runs
  • AMRAP 12 mins: Devil Press, Hollow Body Rocks and 200 m
  • Dumbbell DT
  • Every 2 mins for 10 mins: Sit-ups, Burpees and Box Jumps
  • Shuttle Run : 3x 100 m
  • FT: Double Unders; 5x Pull-ups and Burpees; Double Unders
  • AMRAP 12 mins: Dumbbell Front Rack Lunges, Dumbbell Renegade Rows and Double Unders
  • "Tabata" - Bottom-to-Bottom Air Squats : 8 x 20 secs / 10 secs

2

  • 21-15-9-15-21: Kettlebell Deadlifts and Single Arm Kb Thrusters
  • FT: Wall Balls, Kettlebell Swings and Shuttle Runs
  • AMRAP 12 mins: Devil Press, Hollow Body Rocks and 200 m
  • Dumbbell DT
  • "FGB Style" - Jumping Alternating Lunges, Toes-to-bars and Push-ups
  • "Tabata" - Tuck Jumps, Double Dumbbell Swings and Dumbbell Push Press : 8 x 20 secs / 10 secs
  • 4x 4 mins RemReps: 400 m and Burpees

3

  • 21-15-9-15-21: Kettlebell Deadlifts and Single Arm Kb Thrusters
  • FT: Wall Balls, Kettlebell Swings and Shuttle Runs
  • AMRAP 12 mins: Devil Press, Hollow Body Rocks and 200 m
  • Dumbbell DT
  • Chipper: 800 m, Mountain Climbers, Synchronized Air Squats and 2 more
  • AMRAP 20 mins: Ring Rows, Box Jumps, Wall Facing Shoulder Taps and 100 m
  • 10 RFT: Dumbbell Squats and Push-ups
  • 10 RFT: Hand Release Push-ups and V-ups

4

  • Flight Simulator
  • "FGB Style" - One Arm Bench Support Dumbbell Rows, Burpees and Standing Broad Jumps
  • Run : 3x 800 m, rest 2 mins

5

  • Run : 2x 1 mi, rest 5 mins
  • AMRAP 14 mins: 100 m, Double Dumbbell Swings and Hollow Rocks
  • AMRAP 7 mins: Kneeling Jump-ups and Handstand Push-ups

6

  • AMRAP 15 mins: Wall Balls and 400 m
  • Chipper: Dumbbell Push Press, Dumbbell Front Squats, Dumbbell Burpees and 2 more
  • AMRAP 10 mins: Air Squats, Dumbell Power Snatch (Right Arm)s, Push-ups and Dumbell Power Snatch (Left Arm)s
  • Every 3 mins for 21 mins: Burpees, Kettlebell Swings and Kettlebell Goblet Squats
  • 10-9-8-7-6-5-4-3-2-1: Air Squats, Push-ups and AbMat Sit-ups
  • Tabata This!
  • 20-16-12-8-4: Burpees and Toes-to-bars
  • AMReps 5 mins: Dumbbell Man Makers
  • 4x RFT: Burpees, Mountain Climbers and Burpees

7

  • AMRAP 15 mins: Wall Balls and 400 m
  • Chipper: Dumbbell Push Press, Dumbbell Front Squats, Dumbbell Burpees and 2 more
  • AMRAP 10 mins: Air Squats, Dumbell Power Snatch (Right Arm)s, Push-ups and Dumbell Power Snatch (Left Arm)s
  • Every 3 mins for 21 mins: Burpees, Kettlebell Swings and Kettlebell Goblet Squats
  • Handstand Walk : 15 mins
  • Double Unders : 500 Reps for Time
  • AMRAP 16 mins: Dumbbell Box Step-ups, Dumbbell Push Press and Double Unders
  • 3 RFT: Jumping Jacks, Hollow Rocks and Inch Worms

8

  • AMRAP 15 mins: Wall Balls and 400 m
  • Chipper: Dumbbell Push Press, Dumbbell Front Squats, Dumbbell Burpees and 2 more
  • AMRAP 10 mins: Air Squats, Dumbell Power Snatch (Right Arm)s, Push-ups and Dumbell Power Snatch (Left Arm)s
  • Every 3 mins for 21 mins: Burpees, Kettlebell Swings and Kettlebell Goblet Squats
  • 7 RFT: Jumping Alternating Lunges, Box Step-ups and Hollow Body Rocks
  • 20-16-12-8-4: Burpee Box Jumps and Toes-to-bars
  • 3 RFT: 400 m, Push-ups and Dumbbell Squat Cleans
  • AMRAP 20 mins: 400 m, Hand Release Push-ups and Skater Jumps

9

  • Every 3 mins for 21 mins: Burpees, Kettlebell Swings and Kettlebell Goblet Squats
  • AMRAP 15 mins: Wall Balls and 400 m
  • Chipper: Dumbbell Push Press, Dumbbell Front Squats, Dumbbell Burpees and 2 more
  • AMRAP 10 mins: Air Squats, Dumbell Power Snatch (Right Arm)s, Push-ups and Dumbell Power Snatch (Left Arm)s
  • 5 RF-ME: Strict Pull-ups and Pike Leg Lifts
  • 50-40-30-20-10: Dumbbell Snatches and Sit-ups
  • FT: Jumping Alternating Lunges and Sit-ups

10

  • AMRAP 10 mins: Air Squats, Dumbell Power Snatch (Right Arm)s, Push-ups and Dumbell Power Snatch (Left Arm)s
  • AMRAP 10 mins: Air Squats, Dumbell Power Snatch (Right Arm)s, Push-ups and Dumbell Power Snatch (Left Arm)s
  • AMRAP 15 mins: Wall Balls and 400 m
  • Chipper: Dumbbell Push Press, Dumbbell Front Squats, Dumbbell Burpees and 2 more
  • 4 RFT: 400 m, Synchronized Box Jumps and Synchronized Sit-ups
  • 3 RFT: Walking Lunges, Air Squats and Back Extensions
  • 4 RFT: Dumbbell Front Rack Walking Lunges and Burpees
  • "FGB Style" - Tuck Jumps, Plank Transitions and Burpees

11

  • Nicole
  • AMRAP 6 mins: Dumbbell Thrusters and Strict Pull-ups

12

13

  • Run 5 km TT
  • 3 RFT: Dumbbell Farmers Carries, Dumbbell Renegade Rows and Double Unders

14

  • Baseline
  • 50-40-30-20-10: Dumbbell Snatches and Sit-ups

15

  • FT: Pull-ups and Burpees
  • AMRAP 20 mins: Crab Walks, Box Jumps and Bear Crawls
  • 12-9-6-3: Dumbbell Hang Clusters and Burpees

16

17

  • 10 RFT: Burpees and Pull-ups
  • 8 RFT: Dumbbell Devil Press, Toes-to-bars and 200 m

18

  • FT: Double Unders, Row Calories and Double Unders
  • 3 RFT: Double Unders, Air Squats and Dumbbell Power Cleans

19

20

  • G.I. Jane
  • 10 RFT: Dumbbell Push Press and 100 m

21

  • 3 RFT: Rows and 400 m
  • AMRAP 15 mins: Dumbbell Farmers Carries, Dumbbell Front Rack Box Step-ups and Burpees

22

  • "Tabata" - Plank Holds, Jumping Squats, Superman Holds and Walking Lunges : 8 x 20 secs / 10 secs
  • 3 RFT: Dumbbell Push Press, Dumbbell Front Squats and Double Unders

23

24

  • Station Style - Pull-ups, Push-ups, Butterfly Sit-ups and Air Squats
  • 20-18-16-14-12-10-8-6-4-2: Dumbbell Snatches and Push-ups

25

  • 5 RFT: Double Unders and 200 m
  • FT: Dumbbell Thrusters, Dumbbell Lunges and Sit-ups

26

27

  • Hope For Kenya
  • 5 RFT: Dumbbell Deadlifts and Burpees

28

  • Griff
  • AMRAP 15 mins: Sit-ups, Dumbbell Front Rack Lunges and Dumbbell Push Jerks

29

  • "FGB Style" - Double Unders, Burpees and Reverse Lunges
  • 7 RFT: 400 m, Pull-ups, Dumbbell Power Cleans and Dumbbell Front Squats

30

May | 1

  • AMReps 5 x 3min: 400 m, Mountain Climbers
  • 3 RFT: Dumbbell Push Press, Dumbbell Lunges, Dumbbell Renegade Rows and 2 more

2

  • 21-15-9: Handstand Push-ups and Pull-ups
  • 15-12-9-6-3: Pull-ups, Push-ups and Dumbbell Hang Squat Cleans