Workout of the Day
Superman WOD 10/18
Chin Ups Bent over plyo box rows Renegade Rows Plank Shoulder Taps Rope Slams Supermans AMRAP 12 Reps Each
Workout of the Day
Lunge Attack! WOD 10/17
11 Rep Round Box jumps/ step ups Sumo Squat Up Right Row w/ kettle bell __________ Ring Lunge(each side) Deadlift
Workout of the Day
Hanging OB Tuck WOD 10/16
Side to side leg lift Hanging Single Leg Raise Ab Pull Down Pike Toe Touches Scissor Kicks +more wear workout shoes to session!
Workout of the Day
Mayor of Biceps WOD 10/15
Mayor of Biceps 30 on 10 off – incline single dumbbell press dumbbell chest fly plyo box tricep dips alternating forward/side bicep curl horizontal tricep extension pushups 6 Rounds Finisher: 11 Rep Round. 1-Push-up 10 Read more…
Workout of the Day
Salty & Sweet WOD 10/13
22 – 18 – 14 – 10 Burpees Box Jumps Renegade Rows Weighted Jumping Jacks 1 Leg Squat (using ring/assistance if needed) Split Reps Slam Ball Cleans Sit-up with Single Dumbbell Lateral Raise Alternating Hip Read more…
Workout of the Day
TGIF The Grind Includes Friday! WOD 10/12
6 ROUNDS :20 WORK / :20 REST Wall Balls Ring Rows Double Crunch (NOT a Hershey’s bar) Box Dips Back Extension (similar to Supermans) 400 Meter Run The FUN isn’t DONE – PART 2 Dumbbell Read more…
Workout of the Day
Light it up WOD 10/11
Back/Shoulders BB Overhead Press 4×12 DB Front Raise 4×10 DB Side Raise 4×10 Bent Over Row 3X12 Resistance Band Lat Pull Down 3×10 Plate Upright Row 3×12
Workout of the Day
Drop the bass WOD 10/10
Legs/Core :30on / :10off Slam Ball Hamstring Curl Stiff Leg Deadlifts DB Goblet Squat Heavy Squat Side Lunge Partner Band Run Leg Raises V-ins Hanging Windmills Bicycles
Workout of the Day
HIIT list WOD 10/9
Core/Cardio :50on / :10off 3 Toe Touch + 2 Single Jackknife Mini Scissor Kicks Plank Steps Leg Drop Pulls Bicycle Leg Drops Circle Crunches Swimmer Pulses Downward Dog Tucks Side Plank Drop + Kick Russian Read more…
Workout of the Day
Out the Gate WOD 10/8
#1 Incline BB Chest Press rep scheme: 20, 15, 12, 10 Resistance Band Bicep Curls reps: 12-15 each arm x 4 sets #2 Narrow DB Chest Press rep scheme: 10, 15, 12, 10 Chin-Ups Read more…