WOD 10/31 | Glutes (40 on 8 off) 3x Dumbbells Donkey kick+ fire hydrant (Right leg) Donkey kick + fire hydrant (Left leg) Squat + leg lift Boxes Tuck jump + box jump Sumo squats (on boxes) ALTERNATING PISTOL SQUATS BENCHES/BARBELLS SINGLE LEG SQUATS (RIGHT LEG) SINGLE LEG SQUATS (LEFT LEG) BARBELL HIP THRUSTS KETTLEBELLS SINGLE LEG DEADLIFTS (RIGHT LEG) SINGLE LEG DEADLIFTS (LEFT LEG) toe taps Finisher: Coaches Choice Beats to Fuel You
WOD 10/30 | Full Body Ascending pyramid set 1 (40 seconds) set 2 (35 seconds) Set 3 (30 seconds) set 4 (25 Seconds) Dumbbells Good mornings single arm Squat with rotational press (right) SINGLE ARM SQUAT WITH ROTATIONAL PRESS (left) split squat + curl plank kickbacks lateral lunge + alt. front raises side planks + thread the needle burpees dumbbell swing Finisher: Coaches Choice Beats to Fuel You
WOD 10/28 | Full Body (45 ON 8 OFF) 3X Dumbbells- all together Skaters Halo + Tricep Extension Single leg deadlift + row Bob and weave with a hook Sumo squat with a pause Drop squats Chest press with legs extended Lunge switches Russian twist + press Finisher: Coaches Choice Beats to Fuel You
WOD 10/25 | back & core AMRAP (12 REPS) 7 MIN Barbells Reverse grip bent over row Barbell roll out Straight leg sit up (can also use dumbbells) Med balls Elevated push ups + 3 second hold at the bottom Suitcase crunches Rainbow slams DUMBBELLS LATERAL LUNGE + ROW LEG LIFTS WITH A DB PASS FORWARD LUNGE + BENT OVER FLY RINGS ROTATIONS SINGLE ARM ROW (RIGHT) SINGLE ARM ROW (LEFT) Finisher: Coaches Choice Read more…
WOD 10/26 | Legs & Chest TIME DROP FORMAT (SET ONE IS 45 SECONDS OF WORK, 10 SECONDS REST; SET TWO IS 40 SECONDS OF WORK, 8 SECONDS REST; SET THREE IS 35 SECONDS WORK, 6 SECONDS REST) DUMBBELLS/BODYWEIGHT DB PICK UP JUMP SQUATS SINGLE LEG GLUTE BRIDGES (SWITCH HALFWAY) CURTSEY LUNGE + BENT OVER FLY PUSH UP TO 5 SECOND SQUAT HOLD CHEST FLY WITH GLUTE BRIDGE HOLD SINGLE LEG SQUAT OR SPLIT STANCE Read more…
WOD 10/25 | Arms & Abs (40 ON 7 OFF) 3X DUMBBELLS/BENCHES Chest Press and double or single leg kick out Partial bicep curls Skull Crushers PLATES Stacking plank push-up Front Raise to bus drivers (8-10 seconds) Standing Single leg crunch (switch halfway) BIKE/DUMBBELLS SPRINT (10 ON 10 OFF) 2X DUMBBELL OH WALK WINDMILLS (SWITCH HALFWAY) RINGS PIKE OR PLANK STANDING FALLOUT TRICEP PRESS Finisher: Coaches Choice Beats to Fuel You
WOD 10/24 | Glutes AMRAP (12 reps) 7 min each station BENCHES/BARBELLS Up and overs Hip Thrusts Landmine Squats MED BALLS OH Squats Forward lunges with pulses lateral lunge + sumo squat KETTLEBELLS WALL SITS SPLIT SQUATS (RIGHT) SPLIT SQUATS (LEFT) BOXES BOX JUMPS SINGLE LEG STEP UP JUMP (RIGHT) SINGLE LEG STEP UP JUMP (LEFT) Finisher: Coaches Choice Beats to Fuel You
WOD 10/23 | Full Body Time Drop Format (set one is 45 seconds of work, 10 seconds rest set two is 40 seconds of work, 8 seconds rest set 3 is 35 seconds of work, 6 seconds rest) DUMBBELLS Push press t-push ups iron crossrenegade row to squatforward lunge with tricep extensionsthrustersclose grip shoulder press sit upreverse lunges with front raises Finisher: Coaches Choice Beats to Fuel You
WOD 10/20 | BACK AND CORE (40 ON 8 OFF 3X) 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 KETTLEBELLS GORILLA ROWS SINGLE-ARM HIGH PULL (EACH SIDE) RUSSIAN TWISTS RINGS/BAR ROWING L, M, H PUSH-UPS PULL-UPS Finisher: Coaches Choice Beats to Fuel You
WOD 10/19 | Legs & Chest Time Drop Format (set one is 45 seconds of work, 10 seconds rest; set two is 40 seconds of work, 8 seconds rest; set three is 35 seconds work, 6 seconds rest) Dumbbells/Bodyweight DB pick up jump squats Single leg glute bridges (switch halfway) Curtsey lunge + bent over fly Push up to 5 second squat hold Chest fly with glute bridge hold Split squats (switch halfway) Narrow chest Read more…