WOD 01/13 | Back & Core AMRAP (10 reps) 8 min/ station exercise 2, 15 rest) Finisher – Coach’s Choice Bikes/ Track Ride 1 mile Inchworms + Pushup Squat Walks Benches Bench Press Step Ups or Box Jumps Single Arm Row (R) & (L) Plates Wall Sit Bus Drivers Plate Read more…
WOD 01/12 Legs 30 on 7 off 3x Rings Bulgarian Squat Other Side Jump Squats w/rings Bikes Sprint Recover Ride ALT Single Leg Burpee Bench & Dumbbells Squat to Sit Single Leg Glute Brdige Other Side Barbells Deadlifts ALT Side Lunge Knee to Squat Jump Beats to Fuel Read more…
WOD 01/11 Arms & Abs 30 on 7 off 3x Welcome Back Noah! Rings Ring Rows Ring Plank Rings Chest Flys Bikes Sprint Recover Ride Plank Pop Diamond Pushup Bench & Dumbbells Row to Tricep Extension (L) (R) Chest Press Ropes Rope Slams Star Plank Hold (third round switch at Read more…
WOD 01/10 Glutes 30 on 7 off 3x Boxes Side Step-Up with Dumbbells Press Other-side Alt Leg Step Up Bicep Curls Bikes Sprint Recover Ride Squat Band Row Dumbbells Sumo Squat Pulse 3x at Bottom Alt Curtsey Lunge Toe/Heel Together Glute Bridge Barbells Romanian Deadlifts Single Leg Bench Glute Bridge Read more…
WOD 01/09 | Full Body 30 second pyramid 5 Jumping Jacks 5 High Knees 5 Squat Jumps (repeat full 30 sec) Squat Press 2 Shoulder Taps + 2 Pushups Leg Lifts RDL Squat + Lat Raise Manmakers Finisher – Full Pyramid Beats to Fuel You
WOD 01/07 Full Body 30 on 7 off 3x Rings & KB ALT Pistol Squat Slow Negative Single Arm KB Pushup L R From Above Bikes & Dumbbells Sprint ALT Single Arm Lunge Press Renegade Row Balls Balls Slams Sit-Up Partner Toss Wall Sit Side to Side Ball Touch BB/DM Read more…
WOD 01/06 Back & Core 30 on 7 off 3x Bars & Rings Chin-Ups Land Mower R Land Mower L KB Gorrilla Rows Plank KB Balanca Squat to Swing Jump Rope & Dumbbells Jump Rope Bench Single Arm Heavy Row L Bench Single Arm Heavy Row R Barbells (REST /ADJUST WEIGHT Read more…
WOD 01/05 WOD 30 on 7 off 3x Dumbells Around the World Lunges Squat Thrusts Burpees (No PushUp) Bikes Sprint KB Swing Burpees (No PushUp) Ropes Lunge Alt Slam Sit-Ups w/ Ropes High Knees Bench Bulgarian Split Squat L Bicep Curl Bulgarian Split Squat R Bicep Curl High Knees Beats Read more…
WOD 01/04 WOD AMRAP 8 Minutes/ Station 12 Reps of Each. Yes, it’s leg day. Tue & Wed Programing have been swapped this week. Rings Split Squat Left Leg Split Squat Right Leg Wall-Sit Walk Out Pushup Bikes & Boxes Sprint 1 – MIN Bicep Curl Step-Ups Left Leg Bicep Read more…
WOD 01/03 WOD 30 on 7 off x3 Finisher: 21/3 Sit-Ups, Toe Touches Bicycles Rings & KB High to Low Row Turkish Get-Ups Turkish Get-Ups Bikes Sprint Squat Upright Row Heavy Russian Twist Benches Chest Press Decline Plank Shoulder Tap Speed Skaters Barbells Cleans Ab Roll Out Plank Pull Through Read more…