Full Body Saturday! Ring Station -Rows -Pushups -Jump Squats (on rings) Kettle Bell Station -Swings -Side Plank Twist -Other side Dumbbell Station -Crunch Punch -V-hold over head press -Russian Twists Challenge: 2-min mountain climbers
Wednesday Leg Day WOD Heavy squat Squat jump Glute Bridge hold Banded crab walks Heavy dead lifts Alt single grip kB swing kB pass under lunge Football burpees Challenge: 80 Side Lunges (40 each Read more…
Tuesday Core cardio: Ab roll up Bicycle sit up Table top hold Left side forearm plank thread the needle Plank Plate hop Boat pose hold Right side forearm plank thread the needle Cheer toe Read more…
Upper Body Madness WOD -Medicne Ball Push-up -Exercise Ball Chest Fly -Resistance Band curl and press -Side lunges bicep curl -Lat Pull Downs Partner Exercises -Press/Pull -Push-up clap Challenge: 10 Pull-ups 10 Push-ups 10 Read more…
Sunday Funday: 4 Rounds WOD Rope Jumping jacks Low squat with single arm ropes Plank weight pull thru Bear Crawls Mountain climbers on box Block Run Challenge: 5 Laps Army Crawl
Saturday, April 14th Squat jump to chest press Clean and press with kettlebell Burpees with back extension Elevated push up (with ball or block) One-legged deadlift to knee drive (with low row) Challenge: 1 mile Read more…
Friday Full Body: 1-minute stations Wall Ball Burpree Ab Rollouts Turkish get-ups into overhead squat Weighted supermans Donkey kicks to push up Russian twists Walking lunge with weighted twist Challange: 100 Burpees
Thursday Upper Body WOD -Partner Rope pull -Tri kick back -Hand stand wall walk -Bi curl -Weighted chin up hold with slow release Challenge: 50 Ball Slams
Tuesday 30 seconds of each Banana/boat Bicycles Kettle bell drill with reverse crunch Forearm Plank 5 taps Sprints 1min (remember number of sprints) 30 second rest Sprints 1 min Challenge: 100 Plank Pops
