WOD 05/10 | Arms & Abs AMRAP- 12 reps (7 min each station) ropes Jumping Slams Reverse grip lunge with waves Side Plank Wave KETTLEBELLS Figure 8 Kneeling halo + oblique twist OH press with hollow body hold Bike/Dumbbells Sprint (30 second on + 15 second recovery) Knee Raise with OH rainbow pass Assisted V sit Punches (feet under heavy weights) RINGS Face Pulls Rotations Y Fly Finisher: Coaches Choice Beats to Fuel Read more…
WOD 05/09 | Glutes AMRAP (All together for 30 minutes) – each move for 45 seconds on 5 off DUMBBELLS Deadlifts Drop Squats 3 Pulse Narrow squat to wide squat Frog Pumps Pivot Squats 3 Pulse Fire Hydrants 3 Pulse Donkey Kicks Walking Lunges Finisher: 1 minute of Frog Jumps Beats to Fuel You
WOD 05/08 | Full body AMRAP (15 minutes each station) – 12 reps each movement Plates 12 second bus driver 12 OH squats 12 OH Tricep extensions12 Alt. Reverse Lunge with a twist 12 Skaters12 Plate Chest Press Jacks DUMBBELLS 12 SQUAT THRUSTERS 12 BICEP CURL TO 2 PUNCHES12 BOB AND WEAVES 12 SUMO SQUAT TO UPRIGHT ROW12 OH HIGH KNEES12 ALT. LATERAL LUNGE TO LATERAL RAISE Finisher: Coaches choice Beats to Fuel You
WOD 05/06 | Full body REPS (12,10,8) AMRAP Ropes Alternating wave lunges Power slam + Burpee OH squats Plates Skaters Halo + Tricep Extension Single leg deadlift + row Bikes/Dumbbells Sprint (30 on 15 off 2x) Squat + rotational press Lunge switches with knee drive twist RINGS/bar Squat hold with bicep curls Y fly Hangs Beats to Fuel You
WOD 05/05 | Back & Core 12 reps 2x AMRAP BARBELLS Reverse grip bent over rowsHang cleans – PR KETTLEBELLS Push-up to squat jumpStraight arm sit up (legs extended straight out) Lateral swings Dumbbells Bentover Reverse Flys Single arm plank with Push/Pull on DB RINGS Dynamic Row Crunch (in a high plank with one leg elevated- opposite arm in ring – row and then drive the opposite knee in) Stir the pot Read more…
WOD 05/04 | Legs & Chest 40 on 7 off 3x DUMBBELLS/BENCHES Chest press to 180 degree twist Elevated Lateral lunges Single leg squat to narrow Chest press (1 DB) Bodyweight/Bikes Sprint Recovery Ride Push-up to squat jump Rings Clock Press Curtsey lunge hops Warrior 3 to pistol squat hold Med balls Chest toss to run in place Single leg elevated bridges Cossack squats Beats to Fuel You
WOD 05/03 | Arms & Abs 12 reps each movement AMRAP Ropes Double Arm Slams Alternating circles plank waves Benches Incline cross body climbers Twist sit up with two jabs (legs on bench) Elevated side planks Dumbbells Curl to press with knee raise IYT raises standing side bends Boxes hanging alternating leg raises tricep dips incline/decline reverse plank Beats to Fuel You
WOD 05/02 | Glutes 30 on 7 off 3x Barbells Hip Thrusts Split squat Front squats Kettlebells Hand switch squat pulse and kettlebell clean Deadlift and clean and calf raise Hand switch Forward to Reverse lunges Dumbbells Goblet squat jumps Good mornings Wall sit with kicks (hold DB OH) Barbells Deadlifts ALT Side Lunge Knee to Squat Jump Beats to Fuel You
WOD 04/27 | Legs & Chest 30 on 7 off 3x Rings Bulgarian Squat Other Side Push-Ups Arm Extension Bikes Sprint Recover Ride ALT Single Leg Burpee Bench & Dumbbells Squat to Sit Chest Fly Incline/Decline Pushup MTN Climber Barbells Deadlifts ALT Side Lunge Knee to Squat Jump Beats to Fuel You
WOD 04/26 | Arms and Abs 40 work/ 10 rest 4X Finisher – Pick one move do for 60 seconds Assistance Bands/ Bar Chin Ups Leg Lifts (Hanging or on floor) High Knees Dumbbells Alt Front Raise Bent Over Rows Squat + Arnold Press Bags/KB 2 Rows + 2 Pushups Lat Pull Thrus Mt Climbers Resistance Bands/ Ropes Bicep Curls Ripples Russian Twist Beats to Fuel You