WOD 02/10 | Back & Core Luck of the draw… Reps = Number on card. 30 minute working time between you and partner to get through as many rounds of a deck. Jack = 11 reps of Pull-ups or Ring Rows, Queen = 12 reps Sit-UpsKing = 13 reps of burpees Ace = Run to Cable and back. Kettle Bell Swings – Jack V-Ups – Spade Renegade Rows – Heart Lunge Bicep Curls – Read more…
WOD 02/09 | Legs 12 Reps AMRAP Cable Sprint After Every Round Finisher – Weighted Wall Sit for 2-Minutes Squats (barbells or dumbbells) Walking Kettle Bell Lunges (down & back workout space) Sprint (1-MIN) Bench Bulgarian Lunges Toe To Bar or Knee Ups Single Leg Deadlift Curl Press Sumo Squat to Upright Row Ball Slams Side Plank Knee to Elbow Crunch Beats to Fuel You
WOD 02/08 | Arms and Abs 30 on 6 off 3x Finisher – 42 Russian Twists, 42 Ab Lifts 42 Bicycles DUMBBELLS & BIKES Sprint Chest Fly Flutter Kicks Sprint Bicep Curls RING/BAR Y-Row Assisted Ring Tricep Dips Dead Hang (30 seconds) or pull ups Bicycles BENCHES Pushup Mountain Climbers V-Ins Skull Crusher Bench Hop Overs DUMBBELLS/PLATES Plate Double Curl to Push Press Wall Sit Bus Drivers Jump Lunge Wood Choopers Jump Rope (Double Reps) Read more…
WOD 02/07 | Glutes 30 on 7 off 3x Finisher: 30 Squats to 1- Min wall sit BENCHES Elevated Deep Lunge Other Side Elevated Side Lunge Squat Other Side RINGS Split Squat Other Side ALT Hamstring Curl Wide Squat to Toe Raise BODY WEIGHT Plank Alt Leg Lift 5 Sec Wall Sit Walk Out Standing Bicycles Squat Jumps KB Kettlebell Swings Romanian Deadlift Lunge Figure Eight Sit-Ups to Russian Twist Beats to Fuel You
WOD 02/06 | Full Body 12 – 8 – 6 Finisher: 1-2 rep PR of each Exercise Deadlifts Ride 2 Minutes Suitcase Squat to Bicep Curl Plank Walkout Shoulder Tap Ball Slams Pushup Alt Toe Touch Alt Front Lunge L-Raise Heavy Swing Beats to Fuel You
WOD 02/04 | Full Body 35 on 7 off 3x Finisher: 21 Bicep Curls -> 21 -> Sit-ups -> 21 Burpees (burpees split with partner) Barbell Landmines Standing Twists Squat to Toe Overhead Press Sumo Squat Pulse 5x Bars & Rings Hang Hold T-Rows Explosive Squats Benches Chest Fly Sit to Stand w/ Overhead Plate Scissor Kicks KB Swings Alt Lunge Clean Gorilla Row Beats to Fuel You
WOD 02/03 | Back & Core 35 on 7 off 3x Finisher: 1 Min Plank to 1 Min High Knees Ropes Burpee Slams Overhead Hold Alt Reverse Lunge Squat Ripples Rings V-Row Plank Superman Extention Benches Skull Crushers V-Ups Buddha Pushups Dumbbells ALT Lunge Woodchop Hallow Hold Squat Should Press Beats to Fuel You
WOD 02/02 | Legs 35 on 7 off 3x Finisher: Wall-Sit Challenge – Weight Added after 1-MIN. Bike Ride Sprint Sit-Up Stand Rings Single Leg Squat Other-side Ring Jump Lunges Benches Jump Overs Single-leg Squat Other-Side Dumbbells Single Leg Deadlift Other-Side Heel Toe Glute Bridge Beats to Fuel You
WOD 02/01 | Arms & Abs 35 on 7 off 3x Partner Work – 20 Sit-Up Balls Toss, 100 Jump Squats Bike Sprint Push-Up Release Band Bicep Curl DM Squat Alt Shoulder Press Bicep Curls DM Unders Bicycles Ropes Ripples Russian Twists Rope Wide Flys KB Swings Windmills Otherside Beats to Fuel You
WOD 1/31 | 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