WOD 10/18 | Arms & Abs (40 on 8 off) 3x DUMBBELLS/BODYWEIGHT CHEST PRESS + SKULL CRUSHER COMMANDO PLANKS 5 SECOND RUN IN PLACE + FRONT RAISE & LATERAL RAISE RINGS SHOULDER STAND TO V-SIT BODY SAW PLANK WIDE ROWS Barbells 1.5 bicep curls Barbell side bends Overhead press Med balls Roll out push ups + 10 mountain climbers Rotational wall throw OH wall toss + overhead slam Finisher: Coaches Choice Beats to Fuel Read more…
WOD 10/17 | Glutes (40 on 8 off) 3x Dumbbells High knees Forward lunges with a pass Goblet reverse lunges Kettlebells Squat clean Swings Monster squat walks BENCHES/BARBELLS BULGARIAN SPLIT SQUAT (RIGHT) BULGARIAN SPLIT SQUAT (LEFT) SQUAT TO DEADLIFT MED BALLS SINGLE LEG DEADLIFT (RIGHT) SINGLE LEG DEADLIFT (LEFT) LOW SQUAT HOLD Finisher: Coaches Choice Beats to Fuel You
WOD 10/16 | Full Body ASCENDING PYRAMID (INCREASE THE WEIGHT AND DECREASE THE REPS FOR EACH SET) (5-7 SECONDS OFF TO CHANGE WEIGHT) SET 1 (40 SECONDS)- LIGHT WEIGHT: 12-16 REPS SET 2 (35 SECONDS) – LIGHT/MEDIUM WEIGHT: 10-12 REPS SET 3 (30 SECONDS) – MEDIUM WEIGHT: 8-10 REPS SET 4 (25 SECONDS) – HEAVY WEIGHT: 4-6 REPS Dumbbells In and out jump squats Jack press to curtsey lunges Weighted burpees Deadlifts with a pulse Read more…
WOD 10/13 | Back & Core AMRAP (12 reps) 7 min DUMBBELLS BIRD DOGS SUPERMAN WITH LAT PULL-DOWNS PLANK WITH STRAIGHT ARM KICKBACK Kettlebells Single arm upright rows (switch halfway) Single leg raises with KB pass between legs Side bends BENCHES/BARBELLS BOAT POSE IN AND OUT JACKKNIVES SINGLE ARM ROWS (SWITCH HALFWAY) RINGS INVERTED ROWS POWER PULL Y FLY Finisher: Coaches Choice Beats to Fuel You
WOD 10/12 | Legs & Chest AMRAP (12 reps) 7 min Dumbbells Sumo squat + upward chest flies Lateral lunge + leg lift Chest press with legs extended Boxes Elevated glute bridges Squat jump + step up Box jumps BARBELLS PULLOVERS SINGLE LEG DEADLIFT (RIGHT) SINGLE LEG DEADLIFT (LEFT) MED BALLS WALL SIT WITH CALF RAISES PIKE PUSH-UPS CHEST TOSS ON WALL + 2 LUNGE JUMPS Finisher: Coaches Choice Beats to Fuel You
WOD 10/11 | Arms & Abs (40 ON 8 OFF) 3X DUMBBELLS TOE TAPS AROUND THE WORLD DOLPHIN PUSH-UPS W CURLS Side plank waves Side plank waves Slam + two jabs with quick feet BARBELLS/BENCHES WINDSHIELD WIPERS HOLDING BARBELL OH FLUTTERS HOLDING BARBELL OH CURL TO REVERSE PRESS RINGS T & I ROWS CHEST PRESS TO TRICEP PRESS Finisher: Coaches Choice Beats to Fuel You
WOD 10/10 | Glutes HALF OF CLASS KB, HALF OF CLASS DBS THEN SWITCH (45 ON 8 OFF) 3X Dumbbells Curtsey lunges (Right) Curtsey lunges (Left) 1 DB suitcase squats (switch halfway) Good morning to sumo squat Jump over DB to squat jump KETTLEBELLS GOBLET SQUATS WITH A HOLD SINGLE ARM SWINGS (SWITCH HALFWAY) SUMO SQUAT WITH PULSE SUMO DEADLIFTS SPEED SQUATS Finisher: Coaches Choice Beats to Fuel You
WOD 10/09 | Full Body Ascending PYRAMID (Increase the weight and decrease the reps for each set) (5-7 seconds off to change weight) Set 1 (45 seconds)- light weight: 12-16 reps Set 2 (40 seconds) – light/medium weight: 10-12 reps Set 3 (35 seconds) – medium weight: 8-10 reps Set 4 (30 seconds) – heavy weight: 4-6 reps DUMBBELLS Squat + bicep curl Cleans Close grip shoulder press sit ups Iron crosses Kneeling OH hold Read more…
WOD 10/07 | Full Body All together -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) BIKES/DUMBBELLS SPRINT SQUAT + CURL LATERAL LUNGE + LATERAL RAISE Barbells/benches Hang clean Squat and press Chest press MED BALLS LATERAL HOP OVER BURPEES V UPS ALT. FORWARD LUNGE SLAMS RINGS REVERSE LUNGE + KNEE DRIVE Read more…
WOD 10/06 | Back & Core AMRAP (12 REPS) 7 MIN DUMBBELLS BENT-OVER REAR DEALT FLIES LYING LEG RAISES HOLDING DUMBBELLS OH FOREARM PLANK WITH DUMBBELL PUSH/PULL (SWITCH ARMS AFTER ONE IS DONE) Boxes/bar Pull-ups (option to do an L sit pull-up) Decline/Incline push ups on box Jackknives BATTLE ROPES RUSSIAN TWIST SLAMS SEATED ALTERNATING WAVES (LEGS EXTENDED STRAIGHT IN FRONT OF YOU) JUMP SLAMS KETTLEBELLS SINGLE-ARM DEADLIFT (SWITCH ARMS AFTER ONE ARM IS DONE) Read more…