WOD 10/04 | Legs & Chest (40 on 8 off) 3x DUMBBELLS UPWARD FLIES CURTSEY LUNGE TO REVERSE LUNGE (RIGHT) CURTSEY LUNGE TO REVERSE LUNGE (LEFT) MED BALLS PUSH UP + 10 PLANK JACKS CHEST TOSS ON WALL + 2 DROP SQUATS OH SQUAT SLAMS BARBELLS/BENCHES BENCH PRESS DEADLIFTS FORWARD LUNGES Rings/bar Single leg squats (Right) Single leg squats (Left) Chin-ups Finisher: Coaches Choice Beats to Fuel You
WOD 10/03 | Arms & abs (1 min on, 8 off) 2x Barbells/dumbbells Barbell roll outs Single leg oblique dips with a dumbbell (switch halfway) Front raise + burpee Kettlebells/benches Bent over rows (switch halfway) Windmills (switch halfway) OH Tricep extension DUMBBELLS/BIKES SPRINT (15 ON, 15 OFF, 15 ON, 15 OFF) SINGLE ARM PUSH PRESS (SWITCH HALFWAY) STANDING TWISTS RINGS/BAR HANGING KNEE RAISE TWISTS BICEP CURLS WITH RINGS STANDING FALLOUTS Finisher: Coaches Choice Beats to Read more…
WOD 10/03 | Glutes (1 min on 8 off) 2x DUMBBELLS DB PAUSE SUITCASE SQUATS GLUTE KICKBACKS (SWITCH HALFWAY) LOW SQUAT TO CURTSEY LUNGE RINGS IN AND OUT HOPS LUNGE JUMPS LOW SQUAT HOLD WITH A PULSE Barbells Mixed grip deadlifts Back squat to calf raise Front rack reverse lunges Med balls Squat floor tap to OH press Shuffle to squat jump Lateral lunges (switch legs halfway) Finisher: Coaches Choice Beats to Fuel You
WOD 10/02 | 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 THREE IS 35 SECONDS WORK, 6 SECONDS REST) Dumbbells Lunge assisted single-arm rows (Right) Lunge assisted single-arm rows (Left) Jump squat to halo Curtsey lunge + bicep curl Push-up to 2 knee drives Alt. Lateral lunge + around the bodies Single-leg deadlift + bent-over flies (Right) Read more…
WOD 09/30 | Full Body (1 MIN ON, 8 OFF) 2X DUMBBELLS WIDE ARM BICEP CURLS + IN AND OUT BOAT POSE CLEANS SKATERS Boxes Elevated side plank with a toe touch (Right) Elevated side plank with a toe touch (Left) Step up + shoulder shrug BARBELLS GOOD MORNING + OH PRESS BARBELL SQUATS STANDING OH TRICEP EXT. + 2 ALT. LUNGES KETTLEBELLS PLANK PULL THROUGHS SQUAT THRUSTERS WITH A TWIST OH SWINGS Read more…
WOD 09/29 | Back & Core AMRAP (12 reps) 7 min DUMBBELLS BENT-OVER 3 WAY ROWS STANDING SINGLE-LEG CRUNCH (RIGHT) STANDING SINGLE-LEG CRUNCH (LEFT) Rings/Bar Plank taps (feet in rings) Pull-ups Y fly to back extension BARBELLS/BENCHES SEAL ROWS (BENCHES ELEVATED ON PLATES) SHRUG + UPRIGHT ROW LEG LIFTS ON BENCH MED BALLS ROTATIONAL WALL THROWS (SWITCH HALFWAY) OH TOSS TO SLAM SUPERMAN HOLD WITH MED BALL PASSES Finisher: Coaches Choice Beats to Fuel Read more…
WOD 09/28 | Legs & Chest HALF OF CLASS KB, HALF OF CLASS DBS THEN SWITCH (45 ON 8 OFF) 3X Dumbbells Svend press + 10 high knees Single arm squat (switch arms halfway) Lying twisted flies Lateral lunge to knee drive to chest press (single dumbbell, switch halfway) Sumo squat jumps KETTLEBELLS REVERSE LUNGES + PASS BETWEEN LEGS SINGLE HAND SWINGS (SWITCH HANDS HALFWAY) PUSH-UP TO DIPS (WITH TWO KETTLEBELLS) HALF TURKISH Read more…
WOD 09/27 | Arms & Abs (1 MIN ON, 8 OFF) 2X DUMBBELLS 15 BICEP CURLS + HOLD HALFWAY AND PULSE 3-WAY RAISES OH CARRY Battle ropes Slams Jumping Jacks Snakes KETTLEBELLS Z PRESS BOAT POSE HOLD + PASS AROUND LEGS ALT. KETTLEBELL SNATCHES PLATES SIDE TO SIDE PUSH-UPS SIDE BENDS 10 SECOND DRIVERS + 2 ALT. WOODCHOPS Finisher: Coaches Choice Beats to Fuel You
WOD 09/26 | Glutes AMRAP (12 reps) 7 min Dumbbells Fire hydrants with pulses Fire hydrants with pulses Sumo deadlift Boxes Reverse lunge to step up to rev. leg lift (Right) Reverse lunge to step up to rev. leg lift (Left) Double squat to box jump KETTLEBELLS CURTSEY LUNGE TO KNEE DRIVE (RIGHT) CURTSEY LUNGE TO KNEE DRIVE (LEFT) SIDE TO SIDE SQUATS BENCHES/BARBELLS BULGARIAN SPLIT SQUAT (RIGHT) BULGARIAN SPLIT SQUAT (LEFT) SINGLE Read more…
WOD 09/25 | 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 Deadlift + row T push-ups Squat to curl to press Reverse lunge + knee drive (switch legs Read more…