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
WOD 4/25 | Glutes 🍑 12 Reps 3-4 rounds Crazy Core Finisher –50 Sit-Ups, 10 Tuck Jumps, 50 Bicycle Crunches, 10 Burpees Rings Hamstring Curl Lunges Box Box Jumps Pistol Squat Barbells Deadlifts Glute Bridge DM/KB Heavy Calf Raises Curtsey Lunges Beats to Fuel You
WOD 4/24 | Full Body 30 on 7 off 3x Finisher – 60 second plank hold Dumbbells Skier Swings Single Double Row Squat to Press Benches Single Double Press Step Ups (12 each leg) Rower Twists Dumbbells Burpee + Curl Skull Crusher + Tuck Curl Plank Reach Thru (Each Side) Bikes Sprint (45 second) Pushups Jump Lunges (12 each side) Beats to Fuel You
WOD 4/22 | Full Body 60 seconds work/ 15 seconds rest 2 exercises back to back (no rest). rest between rounds. 3X set/station (30 seconds exercise 1, 30 seconds exercise 2, 15 rest) Finisher – Coach’s Choice Dumbbells Set 1: Deadlifts & Squats Set 2: Turkish Get Up (R) & Turkish Get Up (L) KB Set 1: High to Low Swings & Sumo Squats Set 2 ; Lunge Press (R) & Lunge Press (L) Barbells Read more…
WOD 4/21 | Back & Core 12 rEPS AMRAP Finisher – 21/3 Sit-ups V-Ups Bicycles Dumbbells See- saw rows Sky Divers Single leg lift + Bicep curl Rings Row To Bicep Curl Single Arm Reach Through Single Arm Reach Through Body Weight Row To Bicep Curl Single Arm Reach Through Single Arm Reach Through BarBells Cleans Rows Wall sit walkout Beats to Fuel You