WOD 7/27 | Leg Day AMRAP (10, 11, 12 reps) 8 min/ station Finisher – Finisher – Core (Coach’s Choice) Benches Hip Thrusts Split Squat (R & L) Side Step Ups Dumbbells Squat + Halo Side Lunge + Knee Drive (R & L) High to Low Jump Bikes 1 mile Read more…
WOD 7/25 | Core & Cardio 4X Station – 50 work/ 10 rest Finisher – Mountain Climbers Bikes Bike Plank Hold Rings Box Jumps/ Step Ups Dead Hang Track Running Inchworms Med Balls Wall Balls Ball Pass Beats to Fuel You
WOD 7/4 | Upper/ Lower Body https://vimeo.com/684782556 40 on/10 off 3X each circuit Circuit 1 Kneel to Squat Jump Pushup to Side Plank Good Morning Circuit 2 3 Jump Lunge to 3 Pulses Decline Chest Press Narrow to Wide Squat Circuit 3 High to Low Swing Diamond Pushup Clamshell (Switch Read more…
WOD 6/25 | Full Body Saturday EMOM (12 Reps) X3 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 9/2 | Full Body Friday 30 second pyramid Jumping Jacks Squat Press 2 Shoulder Taps + 2 Pushups Leg Lifts RDL Squat + Lat Raise Manmakers Finisher – Full Pyramid Beats to Fuel You
WOD 9/1 | Upper Body AMRAP (10, 11, 12 reps) 8 min/ statio Finisher – Coach’s Choice Dumbbells Press Jacks Reverse Flies Bent Over Rows Upright Rows Resistance Bands/ Bar Lat Pull Overs Tricep Extensions Dead Hang (30 seconds) or pull ups Skaters Benches Pushups Chest Flies Skull Crusher Bench Read more…
WOD 9/14 | Leg Day AMRAP (8 min/ station) – 20 reps Finisher – Squat & Toss w Partner Jump Ropes/ Dumbbells Jump Rope (50 reps) Knee Drives (R) & (L) Sumo Squat Figure 8 Pass Bikes/ Dumbbells 1 mile Wall sit (45 seconds) Side Lunge Knee Drive (R) & Read more…
WOD 9/13 | Core & Cardio 30 work/ 5 rest X4 (each station) Bodyweight Skater + Skip Twisting Mt Climbers Dead Bugs Dumbbells Press Jacks Leg Lifts Bicycles 4 slow, 4 quick Bikes Sprint Superman Flutters Flutter Kicks Ropes Ripples Russian Twist Reverse Plank Beats to Fuel You
WOD 9/19 | Upper/ Lower Body 45 work/ 15 rest X5 (Set Stations) Finisher 3 min finisher AMRAP (5 Burpees, 20 Leg Lifts, 20 Shoulder Taps) Squat Cross Body Steam Engine 2 Push-Ups + 4 Mt Climbers Glute Bridges Wall Sit Lat Raise RDLs Lunge Woodchop (R) Lunge Woodchop (L) Beats Read more…
WOD 9/17 | Full Body Saturday AMRAP – 10 Reps (8 min/ station) Finisher – Coach’s Choice Dumbbells Sit Up Press Up Downs Superman Lat Pulls 50 Mt Climbers Bikes Bike 1 minute Clean to Press Side Lunge + Curl Squat to Halo Rings/ Bands Supermans Chin Ups Tricep Dips 50 Read more…