WOD 05/02 | Glutes 30 on 7 off 3x Barbells Hip Thrusts Split squat Front squats Kettlebells Hand switch squat pulse and kettlebell clean Deadlift and clean and calf raise Hand switch Forward to Reverse lunges Dumbbells Goblet squat jumps Good mornings Wall sit with kicks (hold DB OH) Read more…
WOD 04/27 | Legs & Chest 30 on 7 off 3x Rings Bulgarian Squat Other Side Push-Ups Arm Extension Bikes Sprint Recover Ride ALT Single Leg Burpee Bench & Dumbbells Squat to Sit Chest Fly Incline/Decline Pushup MTN Climber Barbells Deadlifts ALT Side Lunge Knee to Squat Jump Read more…
WOD 04/26 | Arms and Abs 40 work/ 10 rest 4X Finisher – Pick one move do for 60 seconds Assistance Bands/ Bar Chin Ups Leg Lifts (Hanging or on floor) High Knees Dumbbells Alt Front Raise Bent Over Rows Squat + Arnold Press Bags/KB 2 Rows + 2 Pushups Lat Read more…
WOD 4/25 | Glutes 🍑 12 Reps 3-4 rounds Crazy Core Finisher –50 Sit-Ups, 10 Tuck Jumps, 50 Bicycle Crunches, 10 Burpees Rings Hamstring Curl Lunges Box Box Jumps Pistol Squat Barbells Deadlifts Glute Bridge DM/KB Heavy Calf Raises Curtsey Lunges Beats to Fuel You
WOD 4/24 | Full Body 30 on 7 off 3x Finisher – 60 second plank hold Dumbbells Skier Swings Single Double Row Squat to Press Benches Single Double Press Step Ups (12 each leg) Rower Twists Dumbbells Burpee + Curl Skull Crusher + Tuck Curl Plank Reach Thru (Each Side) Read more…
WOD 4/22 | Full Body 60 seconds work/ 15 seconds rest 2 exercises back to back (no rest). rest between rounds. 3X set/station (30 seconds exercise 1, 30 seconds exercise 2, 15 rest) Finisher – Coach’s Choice Dumbbells Set 1: Deadlifts & Squats Set 2: Turkish Get Up (R) & Read more…
WOD 4/21 | Back & Core 12 rEPS AMRAP Finisher – 21/3 Sit-ups V-Ups Bicycles Dumbbells See- saw rows Sky Divers Single leg lift + Bicep curl Rings Row To Bicep Curl Single Arm Reach Through Single Arm Reach Through Body Weight Row To Bicep Curl Single Arm Reach Through Read more…
WOD 4/20 | Legs & Chest 30 on 7 off 3x Finisher – 21/3 Sit-ups V-Ups Bicycles Box Step Ups to Curl Press Decline/incline Plank push-up Box Jumps Dumbbells Chest press Single Leg Deadlift Single Leg Deadlift KB + Bike Swings Alt Lunge Clean Bike Sprint BarBells Deadlift HEAVY Max Read more…
WOD 04/19 | Arms and Abs 30 on 5 off 5x Finisher –Coaches Choice Dumbbells Knee Drive to Renegade Row Twist Knee Tuck to Sit Up Shoulder Press Bicep Curls Man Makers Skull Crushers Kettlebell Swings KB Jump to clean and squat Farmer Marches ALT Lunge Pass Through ALT Half Read more…
WOD 04/18 | GLUTES AMRAP 10 REPS Finisher – coaches choice Dumbbells FWD LUNGE OTHERSIDE SQUAT THRUSTERS Dumbbells SPLIT SQUAT OTHERSIDE JUMP SQUATS BIKES 2 MILES 1 MIN WALL SIT BURPEES Dumbbells DEADLIFT GLUTE BRIDE 2 MIN JUMP ROPE Beats to Fuel You