WOD 4/28 | Upper Body AMRAP EMOM 3x – 10 reps (Cardio 30 work/ 15 rest) Finisher – Sit Up Toss with Partner Benches Single Arm Row (each side) Bench Hop Overs Chest Press (3 second negative) Boxes/ Bar Negative Chin Ups Skaters Tricep Dips Dumbbells L Raise Jumping Jacks Read more…
WOD 4/27 | Leg Day AMRAP (12 reps/ 8 minutes) Finisher – Partner Squat & Toss with ball Dumbbells Front Squat Sit Up Press Sumo Squat + Lunge Combo (6 each side) Bodyweight Jump Squat + 3 second hold Wall Sit Walk Out + Knee Drive Skater + Curtsey Read more…
WOD 4/26 | Core & Cardio 50 work/ 10 rest 4X Finisher – Partner Sit Ups (100 situps total with a partner) Bikes Sprint Plank Hold Jump Ropes Jump Rope Side Plank Crunch (Alt rounds) Bodyweight Twisting Mt Climbers Swimmers KB/ DB Swings Marching Hip Bridges Beats to Fuel You
WOD 4/25 | Upper/ Lower Body 40 work/10 rest 3X each circui Finisher – 5 reps of every exercise Circuit 1 Jumping Jacks Sumo Deadlift Chest Fly Circuit 2 Kneel to Squat Jump Diamond Pushups Wide Stance Glute Bridges Circuit 3 3 Jump Lunge + 3 Pulses Reverse Plank High Plank Read more…
WOD 4/23 | Full Body Saturday AMRAP (8 mins/ station) 10,11,12,… Reps Finisher – 21/3 Core Balls Squat + Slam Pushups (1 arm on ball) L Sit Ups Bags Clean & Press 2 Rows + 1 Burpee Lat Pull Throughs Benches Side Step Ups + Curl (R&L) Chest Press Decline Read more…
WOD 4/22 | 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
WOD 4/21 | Upper Body 40 work/ 10 rest 4X Finisher – 21/3 Core Dumbbells Chest Press + Skull Crusher Sit Up Press + Woodchop Benches Tricep Kickbacks (Alt rounds) Mt Climbers KB Upright Rows Russian Twist Rings Pushup + Superman Wide + Narrow Rows Beats to Fuel You
WOD 4/20 | Leg Day AMRAP (10 reps/ 8 minutes each station) Finisher 150 squats with a partner Bikes/ Bags Ride 1 mile Good Mornings Wall Sit (45 seconds) Benches Split Squat (R) Split Squat (L) Leg Lifts (Core) Hip Thrusts Jump Ropes/ KB 50 Jumps High Plank Leg Lifts Read more…
WOD 4/19 | Core & Cardio 40 work/10 rest 3X Finisher 2 minutes/ plank Variations Bikes Moderate Inchworms Sprint Balls Slams Russian Twist w Toss Mt Climbers (hands on ball) Bodyweight Skaters Bicycles (4 slow, 4 quick) Long Jumps Rings Shoulder Taps Lunge Jumps Supermans Beats to Fuel You
WOD 4/19 | Upper/ Lower Body 40 work/10 rest 3X each circuit Finisher 5 reps every exercise Circuit 1 High Knees High to Low Swing Narrow Chest Press Circuit 2 Sumo Squat to Alt Lunge Plank Hip Dips Chest Fly Circuit 3 Single Leg RDL Single Leg RDL Plank Jacks Circuit Read more…