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WOD 09/07 | Legs & Chest AMRAP (12 reps) 7 min DUMBBELLS SVEND PRESS  DEADLIFT + CALF RAISE  STANDING ALTERNATING UPWARD FLYS  Barbells/dumbbells  Single-arm Landmine press and squat (Right) Single-arm Landmine press and squat (left) Incline bench press with dumbbells  Boxes  INCLINE/DECLINE PUSH-UPS  SQUAT JUMP + 10 TOE TAPS  STEP UP + KNEE DRIVE   KETTLEBELLS REVERSE LUNGE + PRESS (RIGHT) REVERSE LUNGE + PRESS (LEFT)  ALTERNATING CLEANS  Finisher: Coaches Choice Beats to Fuel You

WOD 08/25 | Back & Core AMRAP (12 reps) 7 min  DUMBBELLS/BIKES  SPRINT  SIDE BENDS  RENEGADE ROWS Rings/Bar  Chin ups T-Y Fly Combo Mountain climbers  KETTLEBELLS  SINGLE ARM BENT-OVER LUNGE ASSISTED ROWS AROUND THE WORLDS  OH SIT UPS  Battle Ropes Double waves Russian Twists Jabs   Finisher: Coaches Choice Beats to Fuel You

WOD 08/25 | Back & Core AMRAP (12 reps) 7 min  DUMBBELLS/BIKES  SPRINT  SIDE BENDS  RENEGADE ROWS Rings/Bar  Chin ups T-Y Fly Combo Mountain climbers  KETTLEBELLS  SINGLE ARM BENT-OVER LUNGE ASSISTED ROWS AROUND THE WORLDS  OH SIT UPS  Battle Ropes Double waves Russian Twists Jabs   Finisher: Coaches Choice Beats to Fuel You

WOD 08/23 | Arms & Abs (40 on 8 off) 3x DUMBBELLS/BENCHES  BENT OVER BENCH ASSISTED TRICEP KICKBACKS BENCH PRESS SPEEDBAG PUNCHES (BODYWEIGHT) kettlebells  SIDE PLANK W/ FLYS (RIGHT) SIDE PLANK W/ FLYS (LEFT)  GOOD MORNING SHOULDER PRESS (WITH LEGS EXTENDED TOGETHER)  BARBELLS WINDSHIELD WIPERS (WITH OVERHEAD CARRY) REVERSE CRUNCHES WITH BARBELL ASSISTANCE STANDING TWISTS (WITH BARBELL OVER SHOULDERS) RINGS SINGLE ARM BICEP CURL (RIGHT) SINGLE ARM BICEP CURL (LEFT) PIKE UPS  Finisher: Coaches Choice Read more…

WOD 08/18 | 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…