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09/25 WOD / Full Body

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…

09/24 WOD / Full Body

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

09/23 WOD / Back and Biceps

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…

09/22 WOD / Leg Day

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

09/21 WOD / Core and Cardio

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

09/20 WOD / Chest and Glutes

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

09/18 WOD / Full Body

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

09/17 WOD / Full Body

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

09/16 WOD / Back and Biceps

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

09/15 WOD / Leg Day

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…

Back into Routine

Fall 6-Week Challenge

Get Fit Done

 Challenge Starts September 20th