WOD 09/22 | Back & Core HALF OF CLASS KB, HALF OF CLASS DBS THEN SWITCH (1 MIN ON 8 OFF) 2X Dumbbells Kneeling chop (switch halfway) Goblet March Bent-over rows Side bends (switch halfway) Bent over straight arm pull backs KETTLEBELLS STABILITY BENT OVER DB REAR DEALT RAISE (SWITCH HALFWAY) LEG LIFT OVER KB + CRUNCH KNEES IN CHEST (HANDS SUPPORTED BEHIND YOU) SINGLE ARM BACK FLY (SWITCH ARMS HALFWAY) BALANCE WEIGHT Read more…
WOD 09/21 | Legs & Chest (1 MIN ON, 8 OFF) 2X BIKES/DUMBBELLS (SPRINT 20 ON, 20 OFF, 20 ON) CHEST FLY WITH LEG LIFTS RACKED SQUAT + CALF RAISE Boxes Lateral box step up + knee drive (R) Lateral box step up + knee drive (L) Side plank + single arm fly (switch halfway) BARBELLS/BENCHES CLOSE GRIP BENCH PRESS BENCH DIPS DECLINE PUSH-UPS MED BALLS SINGLE LEG SLAM WITH KNEE RAISE (R) SINGLE Read more…
WOD 09/20 | Arms & Abs (40 seconds ON, 8 OFF) 3X battle ropes plank waves + push up low waves bilateral waves rings back flies L raises pblique crunches BARBELLS rollouts bicep curls straight leg situps dumbbells upright row + standing twist push presses skull crushers Finisher: Coaches Choice Beats to Fuel You
WOD 09/16 | 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 Reverse lunge swings (switch halfway) Seesaw presses Suitcase crunches Plank hold + front raises 10 high knees + 10 jumping jacks Sumo deadlifts Squat curl + calf raises Alternating Bird dogs Skull crushed + alt leg raises Read more…
WOD 09/18 | Full Body (1 MIN ON, 8 OFF) 2X Kettlebells Turkish get ups One arm front squat + press RINGS Sprinter start Lateral lunges + front kick BARBELLS GOOD MORNING + SQUAT CURL + REVERSE PRESS (DUMBBELLS OPTIONAL AS WELL) MED BALLS ALT FORWARD LUNGES OH TOSSES ON WALL Finisher: Coaches Choice Beats to Fuel You
WOD 09/16 | 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 Reverse lunge swings (switch halfway) Seesaw presses Suitcase crunches Plank hold + front raises 10 high knees + 10 jumping jacks Sumo deadlifts Squat curl + calf raises Alternating Bird dogs Skull crushed + alt leg raises Read more…
WOD 09/15 | Back & Core (40 on 8 off) 3x DUMBBELLS 3 WAY ROWS “W” PULL DOWNS RENEGADE ROWS WITH A 3 SECOND HOLD Battle ropes Rope slams Jabs Bear stance + kick through (alternating, bodyweight) KETTLEBELLS BENT OVER SINGLE ARM ROW TO MODIFIED BURPEE (R) BENT OVER SINGLE ARM ROW TO MODIFIED BURPEE (L) BOAT POSE WITH SINGLE DB SHOULDER TO SHOULDER PRESS BOXES ELEVATED CLAP PUSH-UPS (OR REGULAR PUSH-UPS) V-UPS INCLINE Read more…
WOD 09/14 | Legs & Chest HALF OF CLASS KB, HALF OF CLASS DBS THEN SWITCH (45 ON 8 OFF) 3X DUMBBELLS LYING SINGLE ARM CHEST FLY WITH HAND PASS FRONT SQUATS SKATERS LYING REVERSE GRIP ALT CHEST PRESS (OPTION TO ADD A GLUTE BRIDGE) REVERSE LUNGES WITH A PULSE KETTLEBELLS DEADLIFT + CLEAN + SQUAT THRUSTER WALL SIT + NARROW CHEST PRESS HAND SWITCH SQUAT WITH PULSE + STEP TOGETHER AND CLEAN LATERAL LUNGE Read more…
WOD 09/13 | Arms & Abs AMRAP (12 REPS) 7 MIN DUMBBELLS/BIKE SPRINT ROLL UPS CROSS BODY CLIMBERS (BODYWEIGHT) Kettlebells Clean and press (right) Clean and press (left) Overhead Tricep ext. RINGS PIKE FALL OUTS CRUNCH (ON HANDS, FEET IN THE RINGS) MED BALLS PUSH UP ON MED BALL (ALTERNATE HANDS) OVERHEAD CIRCLES ROTATIONAL SLAMS Finisher: Coaches Choice Beats to Fuel You
WOD 09/12 | Glutes (40 on 8 off) 3x DUMBBELLS STAGGERED STANCE SQUATS (RIGHT) STAGGERED STANCE SQUATS (LEFT) ALTERNATING SINGLE LEG DEADLIFTS Boxes Step up + knee drive and hop (right) Step up + knee drive and hop (left) Step ups (heavy weight) BARBELLS CURTSEY LUNGES DEADLIFTS WITH A PAUSE WIDE STANCE GOOD MORNINGS MED BALLS BUTTERFLY BRIDGES 10 TOE TAPS + 10 SQUAT JUMPS BACK AND FORTH OVER MED BALL SQUAT WALKS FORWARD AND Read more…