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04/20 WOD | Core & Cardio

Core & Cardio | 04/20 WOD 30 on 10 off 5x Exercises: Mountain climbersRussian twistsSide plank row extension Star jumpsSide plank row extension Ab liftsKettle bell swingsSit up punch. Finisher:  Coaches Choice Equipment Needed:  Kettle Bell, Light Weights   Hero Challenge  + 50 or 100 Burpees NEW April Beats to Fuel You Love it? Share this workout. Share on facebook Share on twitter Share on email

04/19 WOD | Chest & Biceps

Chest Day | 04/19 WOD The 11-Rep Workout 30min Exercises: 11 Rep Workout.  Everything adds up to 11.  All the way up from 1& 10 back down to 1&10.   First block-  decline chest press and  1 rep decline chest press 10 reps plank tricep extension. Second block 1 burpee (yes with push-up) 10 Bicep curl 1-10 2-9 3-8 …. 10-1 and back. Finisher:  Coaches Choice Equipment Needed:  Weights for Chest Press & Bicep Curls Read more…

04/17 WOD | Full Body

Full Body | 04/17 WOD 45 on 10 off 4x Exercises: Decline Chest PressSkull CrushersRenegade RowsRussian TwistBurpee Upright RowWide Pushup Shoulder TapAlt Reverse Lunge Overhead Press Finisher:  6-Min AMRAP 12 Bicep Curl to Wide Curl8 Burpees 30 Bicycle Kicks Equipment Needed:   Set of light & heavy weights    Hero Challenge  + 100 V-Ups NEW April Beats to Fuel You Love it? Share this workout. Share on facebook Share on twitter Share on email

04/16 WOD | Full Body

Full Body | 04/16 WOD Amrap SuperSet 5 min each Exercises: 5min10 renegade row21’s:7 bottom curls7 half curls 7 full curls 5min 10 Skull Crushers 10 Pushups 5min12 Deadlifts 10 Each Side Bridge Marches 5min10 Each Side Double Snatch 10 Sprawls 5min10 Press to Pull-Over 10 V -Up Finisher: Coaches Choice Equipment Needed:   Set of light & heavy weights    Hero Challenge  + 100 burpees (you got this) NEW April Beats to Fuel You Love Read more…

04/15 WOD | Back Day

Back & Biceps | 04/15 WOD Amrap 12 reps 30 min Exercises: Alt Front Lunge L-Raise Squat Med Toss-Up Gorilla Row Commando to Mountain Climbers V-sit Alt Overhead Shoulder Press Plank Ball Toss Bicep Curls Finisher: Coaches Choice Equipment Needed:  Medicine Ball, Set of light & heavy weights    Hero Challenge  + 100 Jump Squats NEW April Beats to Fuel You Love it? Share this workout. Share on facebook Share on twitter Share on email

04/14 WOD | Leg Day

Leg Day Baby! | 04/14 WOD 40 on 15 off rest 5x Exercises: Reverse to front lunges (right) high knees reverse to front lunges (left) squat to overhead press weighted donkey kick (right) Pile Squat Calf Raise  Weighted Donkey Kick (Left) Finisher: eMOM 15 reps of each Burpees to Plank jack good mornings kettle bell swings Equipment Needed:   Set of weights or barbell for squat overhead press + Kettle Bell   Hero Challenge  + 100 Push-ups Read more…

04/13 WOD | Core & Cardio

Core & Cardio | 04/13 WOD 30 on 10 off rest 6x Exercises: Up Down PlankBent Knee CrunchSingle Arm SwingBent Knee Crunch (OS)Single Arm Swing (OS)Banana Boat Finisher 100 Plank Jacks Equipment Needed:  Kettle Bell   Hero Challenge  + 100 Weighted Squats NEW April Beats to Fuel You Love it? Share this workout. Share on facebook Share on twitter Share on email

04/12 WOD | Chest & Triceps

Chest & Biceps | 04/12 WOD 30 on 10 off rest 6x Exercises: High Plank Walkout with Push-up Lying Dumbbell Crush Press Standing Overhead Tricep Extension Lying Dumbbell Pullover Crunch with Knee Raise Renegade Row with Dumbbell Push-up Decline Dumbbell Flyes Svend Press Finisher (AMRAP: 2 Minutes) Tricep Dips x15 Mountain Climbers x15 Equipment Needed:  Dumbbells or Kettle Bells    Hero Challenge  + 100 Situps NEW April Beats to Fuel You Love it? Share this Read more…

04/02 WOD | Full Body

Full Body | 04/02 WOD 30 on 10 off rest 6x Exercises: Sprinter Step-UpSingle Arm Press to Side CrunchRow Twist PressKneeling Wood-ChopPress JackSquat CurlPullover Sit-UpPlank Jack Sprawl Equipment Needed:  Dumbbells or Kettle Bells NEW April Beats to Fuel You Love it? Share this workout. Share on facebook Share on twitter Share on email

04/01 WOD | Back Day

Back Day | 04/01 WOD 1 min on and 20 second rest 6x Exercises: Curl Alt PunchesBent Over RowBent Over Row to Y Overhead PressKneeling FlyClean and Press Equipment Needed:  Dumbbells or Kettle Bells NEW April Beats to Fuel You Love it? Share this workout. Share on facebook Share on twitter Share on email