WOD Full Body | 09/25 30 on / 10 off – 4x per station Rest: 20 sec between each round Station: Balls/Dumbbells Soccer taps Med Ball Slams Front to Lateral Raises Jumping Jacks Station: Rings Alt. Lunge to 2x rows Pushups Wide/Narrow Alt Row Wall Sit Station: Dumbbells DB thrusters Mt. Climbers Weighted leg lift 3x + weighted reverse lunge 3x *Left Leg Weighted leg lift 3x + weighted reverse lunge 3x *Right Leg Read more…
WOD Full Body | 09/24 30 on / 10 off – 6x rounds Med Ball Skaters Rev. Crunch w/ hip raise Spiderman pushup Push up w/ KB or DB pull through KB DL w/ KB Jump Side plank rotations KB swings Jumping Jacks Rest: 20 sec between each round. Finisher: Coaches Choice At Home Equipment Needed: Dumbbells Sept Beats to Fuel You
WOD Back and Biceps | 09/23 AMRAP – 8 min per station Station: Dumbbells Glute Bridge w/ pull over- 12 reps DB push-up w/ row – 12 reps Bent over T Row – 12 reps Station: Bands/Rings Lat Pull Down- 12 Reps Ring Bicep Curls- 12 reps Y Fly- 12 reps Station: Boxes Box Dips – 12 reps Box Jumps – 12 reps Pizza Box Plate Carry (Just hold) 30 seconds Station: Barbell Lunge Shoulder Read more…
WOD Leg Day | 09/22 30 on / 10 off – 4x per Station Station: Dumbbell Suitcase Squats DB single leg RDL Otherside RDL Station: Rings Split squats Plank Commandoes Alt. Jumping lunges Station: Ropes Rope Ripples Lunge Side to Side Slams Mountain Climbers Station: Barbell/Body Weight Heavy Deadlift (2-5 reps then rest) Star Jumps Glute Bridge Finisher: Coaches Choice At Home Equipment Needed: Dumbbells Sept Beats to Fuel You
WOD Core and Cardio | 09/21 45 on / 15 off – 4x Rounds Sumo Squat w/ Jump Bicycle Crunch Push-up + 4 count Mt. climbers Surrenders to Squat hold Low to High Plank Alt. rev lunge to Jump Squat Swimmers Squat Hold Glides Rest: 20 sec between rounds. Finisher: Coaches Choice At Home Equipment Needed: Dumbbells Sept Beats to Fuel You
WOD Chest And Glutes | 09/20 AMRAP – 30min Glute Bridge w/ Chest Press- 15 reps Overhead Tricep Extensions w/ Sumo Squat- 15 reps Med Ball Push-ups – 15 reps each arm Front to Lateral raise – 15 reps Push-up w/ shoulder taps- 15 reps Kneeling Med Ball Chest Pass – 10 reps Finisher: Coaches Choice At Home Equipment Needed: Dumbbells Sept Beats to Fuel You
WOD Full Body | 09/18 AMRAP – 30min 10 min per station / 10 Reps per exercise Station: Balls Side to Side MB Slams Wall Balls Plank Ball Push Pull Alt Arms Station: Dumbbells DB thrusters DB side lunges See-saw DB rows See-saw DB presses Station: Benches/Box Step Up Curl Press Decline Plank Shoulder Tap Knee In Dips Finisher: Coaches Choice At Home Equipment Needed: Dumbbells Sept Beats to Fuel You
WOD Full Body | 09/17 EMOM – 30min 1st min: DB Military press- 8 reps 2nd min: DB Front Squat- 8 reps 3rd min: DB Floor Chest Press- 8 reps 4th min: Ball Slams- 8 reps 5th min: Russian Twist – 8 reps 6th min: Rest Finisher: Coaches Choice At Home Equipment Needed: Dumbbells Sept Beats to Fuel You
WOD Back and Biceps | 09/16 30 sec on / 10 sec off – 4X per station Station: Dumbbells Squat Hammer Curl DB delt flys Back Planks Station: Barbell Rows Supermans High Knees Station: Body Weight Cobras Scapula Depressions Snow Angels Station: Ropes Slams Band Bicep Curls Plank Single Arm Ripple Finisher: Coaches Choice At Home Equipment Needed: Dumbbells, Bands Sept Beats to Fuel You
WOD Leg Day | 09/15 AMRAP: 8 min per station 10 reps per exercise Station: Jump Rope/Ball Jump Rope Wall Balls Over Ball Leg Lifts Station: Rings Split Squat – R Split Squat – L Jump Squats Station: Barbell Side to Side lunges Sumo Squat w/ Hammer curl Curtsy Lunge Station: Dumbbell Alt DB lunge pass through Front Squats Bulgarian split squat Finisher: Coaches Choice At Home Equipment Needed: Dumbbells Sept Beats Read more…