WOD 09/30 | Full Body (1 MIN ON, 8 OFF) 2X DUMBBELLS WIDE ARM BICEP CURLS + IN AND OUT BOAT POSE CLEANS SKATERS Boxes Elevated side plank with a toe touch (Right) Elevated side plank with a toe touch (Left) Step up + shoulder shrug BARBELLS GOOD MORNING Read more…
WOD 09/29 | Back & Core AMRAP (12 reps) 7 min DUMBBELLS BENT-OVER 3 WAY ROWS STANDING SINGLE-LEG CRUNCH (RIGHT) STANDING SINGLE-LEG CRUNCH (LEFT) Rings/Bar Plank taps (feet in rings) Pull-ups Y fly to back extension BARBELLS/BENCHES SEAL ROWS (BENCHES ELEVATED ON PLATES) SHRUG + UPRIGHT ROW LEG LIFTS Read more…
WOD 09/28 | Legs & Chest HALF OF CLASS KB, HALF OF CLASS DBS THEN SWITCH (45 ON 8 OFF) 3X Dumbbells Svend press + 10 high knees Single arm squat (switch arms halfway) Lying twisted flies Lateral lunge to knee drive to chest press (single dumbbell, switch halfway) Sumo Read more…
WOD 09/27 | Arms & Abs (1 MIN ON, 8 OFF) 2X DUMBBELLS 15 BICEP CURLS + HOLD HALFWAY AND PULSE 3-WAY RAISES OH CARRY Battle ropes Slams Jumping Jacks Snakes KETTLEBELLS Z PRESS BOAT POSE HOLD + PASS AROUND LEGS ALT. KETTLEBELL SNATCHES PLATES SIDE TO Read more…
WOD 09/26 | Glutes AMRAP (12 reps) 7 min Dumbbells Fire hydrants with pulses Fire hydrants with pulses Sumo deadlift Boxes Reverse lunge to step up to rev. leg lift (Right) Reverse lunge to step up to rev. leg lift (Left) Double squat to box jump KETTLEBELLS CURTSEY Read more…
WOD 09/25 | Full Body Ascending PYRAMID (Increase the weight and decrease the reps for each set) (5-7 seconds off to change weight) Set 1 (45 seconds)- light weight: 12-16 reps Set 2 (40 seconds) – light/medium weight: 10-12 reps Set 3 (35 seconds) – medium weight: 8-10 reps Set Read more…
WOD 09/22 | Back & Core HALF OF CLASS KB, HALF OF CLASS DBS THEN SWITCH (1 MIN ON 8 OFF) 2X Dumbbells Kneeling chop (switch halfway) Goblet March Bent-over rows Side bends (switch halfway) Bent over straight arm pull backs KETTLEBELLS STABILITY BENT OVER DB REAR DEALT Read more…
WOD 09/21 | Legs & Chest (1 MIN ON, 8 OFF) 2X BIKES/DUMBBELLS (SPRINT 20 ON, 20 OFF, 20 ON) CHEST FLY WITH LEG LIFTS RACKED SQUAT + CALF RAISE Boxes Lateral box step up + knee drive (R) Lateral box step up + knee drive (L) Side plank + Read more…
WOD 09/20 | Arms & Abs (40 seconds ON, 8 OFF) 3X battle ropes plank waves + push up low waves bilateral waves rings back flies L raises pblique crunches BARBELLS rollouts bicep curls straight leg situps dumbbells upright row + standing twist push presses skull crushers Finisher: Coaches Read more…
WOD 09/16 | Full Body Time Drop Format (set one is 45 seconds of work, 10 seconds rest; set two is 40 seconds of work, 8 seconds rest; set three is 35 seconds work, 6 seconds rest) Dumbbells Reverse lunge swings (switch halfway) Seesaw presses Suitcase crunches Plank hold + Read more…