WOD 6/14 | Core & Cardio 3 Rounds each station – Round 1 (30 work/ 10 rest) Round 2 (40 work/ 10 rest) Round 3 (50 work/ 10 rest) Finisher – Coach’s Choice Bike Moderate Steam Engine Sprint Benches Step Ups Leg Lifts (Squeeze yoga block between legs) Decline Shoulder Read more…
WOD 6/13 | Upper/ Lower Body 40 on/10 off 3X each circuit Finisher Pick one circuit and do 5 reps of every move Circuit 1 Sumo Squat Shoulder Taps Swimmers Circuit 2 Side Lunge + Curl (L) Side Lunge + Curl (R) Pushup Side plank Circuit 3 Single Leg RDL Read more…
WOD 6/11 | Full Body Saturday AMRAP (10 reps/ 8 mins) Finisher Coach Kelly’s Choice Rings Supermans Jump Squats Wall Sit Walkout to Pushup Balls Squat + Slam Pushups Lunge Slam Barbells (Landmine) Squat Deadlift Row Benches Bench Hop Over Chest Press Leg Lifts Beats to Fuel You
WOD 6/10 | Full Body Friday 30 Second pyramid Finisher – peak of pyramid Squat + Press Sit Up Press Lunge + Arnold Press Mt Climbers RDL Chest Fly Alt Snatches Beats to Fuel You
WOD 6/9 | Upper Body 40 work/ 10 rest 4X Finisher – 21/3 Core Bikes Sprint Reverse Plank Bicycles Dumbbells Renegade Row Burpees Tricep Extensions Resistance Bands/ Rings Tricep Pushdowns Lat Pull Downs Plank Jacks Benches Single Arm Row (R) Single Arm Row (L) Reverse Flies Beats to Fuel You
WOD 6/8 | Leg Day AMRAP –10 reps (8min station) Finisher – Pick one move to do for 60 seconds Boxes Box Jumps Single Leg Glute Bridge (R) Single Leg Glute Bridge (L) Benches Split Squat (R) Split Squat (L) Decline Shoulder Taps Jump Squats Bikes Ride to 1 mile Read more…
WOD 6/8 | Core & Cardio 3 Rounds each station – Round 1 (30 work/ 10 rest) Round 2 (40 work/ 10 rest) Round 3 (50 work/ 10 rest) Finisher – side plank 60 sec each side Dumbbells Knee Drives (L) Knee Drives (R) Star Crunch Bikes Moderate Crab Toe Read more…
WOD 6/7 | Upper/ Lower Body 40 work/10 rest 3X each circuit Finisher Pick one circuit and do 5 reps of every move Circuit 1 3 Jump Squat/ 3 Pulse Wide Mountain Climbers Leg Lifts Circuit 2 Front/ Back Lunge (R) Front/ Back Lunge (L) Walking Push Ups Circuit 3 Read more…
WOD 6/4 | Full Body Saturday AMRAP 8 min/ station (10, 11, 12 reps) Finisher Coach’s Choice Resistance Bands/ Benches Lat Pull Down Decline Shoulder Taps (Double Reps) Box Jumps Barbells Supine Rows Plank Jacks (Double Reps) Front Squat KB Squat to Upright Row Russian Twist (Double Reps) Swings Bike/ Read more…
WOD 6/3 | Full Body Friday 30 Second pyramid Finisher – peak of pyramid Shuffle Press Squat Duck Under Arnold Press Bicycles – 4 slow, 4 quick Lunge to Knee Drive (15/ side) Manmakers Plank Up Downs Beats to Fuel You