WOD 06/03 | Full body (40 on 7 off 3x) BATTLE ROPES Counter-clockwise swings Jumping squat slams Rainbows plates Plate Squat reach Alternating side forearm plank slides Plate Hop Overs DUMBBELLS Turkish Get up (Right arm) Turkish Get up (Left Arm) High plank arm/leg raise BIKES/KETTLEBELLS Sprint (20 on 10 off) 2x KB clean and press (Right hand) KB clean and press (Left hand) Finisher: Coaches choice Beats to Fuel You
WOD 06/02 | Back and Core (40 on 7 off 3x) KETTLEBELLS Gorilla Rows Single-Arm High Pull (each side) Russian twist slams RINGS/BAR Rowing L, M, H Push-ups Pull-ups ROPES/DUMBBELLS/BENCHES Agility Footwork Drill on the ropes (high knees) Elevated Plank Row hold on a bench with a DB Pull overs MED BALLS OH Circles Suitcase crunch OH Toss on wall with alternating knee raise to kick Beats to Fuel You
WOD 06/01 | Legs & Chest Ascending PYRAMID (Increase the weight and decrease the reps for each set) (5-7 seconds off to change weight) Set 1 (30 seconds)- light weight: 12-16 reps Set 2 (25 seconds) – light/medium weight: 10-12 reps Set 3 (20 seconds) – medium weight: 8-10 reps Set 4 (15 seconds) – heavy weight: 4-6 reps dumbbells Hip Lift Marches Lateral lunge w/ reach + sweep (right leg) Lateral lunge w/ reach Read more…
WOD 05/31 | Arms & Abs (40 on 7 off 3x) Dumbbells/Benches Chest Press and double or single leg kick out 3 Bicep Curls then hold halfway 3 bicep pulses Skull Crushers Plates Stacking plank push-up Front Raise to bus drivers (8-10 seconds) Single leg crunch (both sides) bikes/Dumbbells Sprint (10 on 10 off) 2x Waiter’s Walk Windmills Rings Pike or Plank Standing Fallout Crunch and curl Finisher: Coaches choice Beats to Fuel You
WOD 05/30 | Glutes AMRAP 7min each station (12 reps) KETTLEBELLS Lateral lunge to knee drive (Right L) Lateral lunge to knee drive (Left L) Alternating Reverse lunge pass unders BOXES/BENCHES/DUMBBELLS Sumo Squats (6-8 second hold) with boxes and benches Step Ups Single Leg Squats DUMBBELLS/barbells Front Squats – (Try for PR) Glute Bridges (6-8 second hold) Squat Jumps + pulse MED BALLS Walking lunge, twist, and slam The Lionel Messi Med ball Plank Leg Read more…
WOD 05/29 | Full body (All together for 30 minutes) – each move for 40 seconds on 7 off 4x DUMBBELLS Swing to squat to press Alt. Knee raise with alt bicept curl dumbbell lunge matrix squat + shoulder shrug bent over row to tricep extension rock and roll ups bow and arrow pulls boat pose hold with around the body Finisher: Coaches choice Beats to Fuel You
WOD 05/27 | Full body (40 on 7 off 3x) BATTLE ROPES Side-to-side slams Ripples in sumo squat hold 10 plank waves each arm + 10 plank jacks MED BALLS Squat + over the shoulder toss Push-up to roll out Alternating forward lunges with a chest wall toss BIKES/DUMBBELLS SPRINT RECOVERY RIDE HOLLOW BODY CRUNCHES RINGS/BARS PULL-UP HOLDS KNEE RAISES ALT. REVERSE LUNGE TO FRONT KICK Finisher: Coaches choice Beats to Fuel You
WOD 05/26 | Back and Core Ascending PYRAMID (Increase the weight and decrease the reps for each set) (5-7 seconds off to change weight) Set 1 (30 seconds)- light weight: 12-16 reps Set 2 (25 seconds) – light/medium weight: 10-12 reps Set 3 (20 seconds) – medium weight: 8-10 reps Set 4 (15 seconds) – heavy weight: 4-6 reps KETTLEBELLS Upright row + Twists push up to pull through woodchops bob and weave single arm Read more…
WOD 05/25 | Legs & Chest Ascending PYRAMID (Increase the weight and decrease the reps for each set) (5-7 seconds off to change weight) Set 1 (30 seconds)- light weight: 12-16 reps Set 2 (25 seconds) – light/medium weight: 10-12 reps Set 3 (20 seconds) – medium weight: 8-10 reps Set 4 (15 seconds) – heavy weight: 4-6 reps dumbbells Chest press in sumo squat hold Alternating renegade rows Farmers Carry Alternating cross body raises Read more…
WOD 05/24 | Arms & Abs (40 on 7 off 3x) Ropes Alternating wide circles Single-arm slam Russian Twists Med Balls OH toss to burpee Med ball boat balance Superman with med ball pass bikes/Dumbbells Sprint (15 on 15 off) 2x Reverse lunge with a twist Long arm DB crunch Rings Push up to chest fly Bicep Curls Warrior 3 to Knee raise Finisher: Coaches choice Beats to Fuel You