WOD 11/05 | Full Body 30 on 6 off x3 Finisher – How Long Can You Plank? Winner Receives 10 extra points- if in the Hustle Challenge! Resistance Bands/ Bars/Boxes Lat Pull Down Decline Shoulder Taps (Double Reps) Box Jumps Barbells Supine Rows Plank Jacks (Double Reps) Front Squat KB Squat to Upright Row Russian Twist (Double Reps) Swings Bike/ Dumbbells Alt Lunge Lat Raise Lemon Squeezers or V – Ups Ride 2 Min Read more…
WOD 11/04 | Back & Abs 30 on 6 off x3 Finisher – 42 Russian Twists, 42 Ab Lifts 42 Bicycles Dumbbells See- saw rows Sky Divers Overhead Weighted Flutter Kick Rings Row to bicep curl Single Arm Reach Through Single Arm Reach Through Body Weight Forearm Plank Alt Reach Out Commando walk out + 4 count mt. climbers Diamond Pushups -12 reps Barbell/Bag Cleans Rows Wall sit walkout diamond pushup Beats to Fuel You
WOD 11/03 | Legs & Glutes 7 Min Stations For Reps. 12, 10, 6. Finisher – 42 Russian Twists, 42 Ab Lifts 42 Bicycles Med Ball Squat to wall toss Hamstring Bridge (Squeeze ball between legs) Fast Toe Taps Plank Jacks Barbells & Bike Squats Recovery Bike 1 Min Deadlift Benches Box Jump + 3 Low Squat Pulses Plyometric Side Hop Glute Leg Lifts Dumbbells Sumo Squat to RDL Deadbugs 3 Point Star Beats to Read more…
WOD 11/02 | Arms and Abs 30 on 6 off 2x Finisher – 42 Russian Twists, 42 Ab Lifts 42 Bicycles Dumbbells Press Jacks Chest Fly Flutter Kicks Bent Over Rows Bicep Curls Resistance Bands/ Bar Lat Pull Overs Tricep Dips Dead Hang (30 seconds) or pull ups Bicycles Benches Pushup Mountain Climbers V-Ins Skull Crusher Bench Hop Overs Dumbbells/ Plates Double Curl to Push Press Wall Sit Bus Drivers Jump Lunge Wood Choopers Jump Read more…
WOD 11/01 | Legs & Core AMRAP 8min/ station – 12 reps Finisher – Pick one move from the workout and do for 60 seconds Rings Split Squat (6 each leg) Squat and Reach (6 each arm) Jump Squats Supermans Benches Step Up Knee Drive + Lunge (6 each leg) Lateral Hop Overs Leg Lift Hip Extension Boxes Single Leg Glute Bridge (6 each leg) Box Jumps Plank Up Downs Bikes/ Dumbbells Ride to 1 Read more…
WOD 10/31 | Upper / Lower 30 on 6 off 3x Circuit 1 Kneel to Squat Jump Pushup to Side Plank Burpee Man Makers Circuit 2 3 Jump Lunge to 3 Pulses Alt Single Leg Burpee Narrow to Wide Squat Over Head Press Circuit 3 High to Low Swing Skull Crushers Mountain Climber Burpees Circuit 4 Lunge to OH Press Jackknifes Candlestick Burpees Finisher: 4 Burpees of each circuit burpee. Beats to Fuel You
WOD 10/29 | Full Body 40 on 6 off 3x Resistance Bands/ Benches Lat Pull Down Decline Shoulder Taps (Double Reps) Box Jumps Barbells Supine Rows Plank Jacks (Double Reps) Front Squat KB Squat to Upright Row Russian Twist (Double Reps) Swings Bike/ Dumbbells Alt Lunge Lat Raise Lemon Squeezers or V – Ups Ride to 1 mile Finisher: Coaches Choice Beats to Fuel You
WOD 10/27 | Upper Body & Abs 30 on 6 off 3x Bikes / Med Balls Assault Sprint Assault Sprint Alt Over Shoulder Ball Squat Toss (heavy) Rings / Bars Pull-Ups W/WO Bands Squat Jumps Ring Rows Kettle Bells Squat Front Raise Kettle Bell Plank Pull-Through Reverse Lunge Alt Clean Press Barbells/Dumbells Cleans Bent Over Row Bar Bell Jump Over Burpees 80’s Finisher 30 Sec Each : Oblique Knee Drive, Triceps Press and Rotate, Plie Squat Read more…
WOD 10/26 | The Throwback AMRAP 8 Min Each Station 10-15 Reps Each Barbells/ Benches Hip Thrust Bicycles – 45 Sec Sumo Deadlift Boxes Split Squat (L) (weighted) Split Squat (R) (weighted) ALT Step Up Curl Press Dumbbells Single Leg Deadlift (L) Sit Up Press – 45 Sec Single Leg Deadlift (R) Rings Squat Oblique Row Twist Supermans Jump Lunges – 45 Sec Finisher: 2 -Wall Sit Challenge Beats to Fuel You
WOD 10/25 | Partner Cardio from Hell AMRAP 30 Min –15 Reps on Partner 1. Partner 2 goes until partner 1 finishes reps. Switch off each once both complete each number. Partner 1 Work Kettle bell swings Sit-ups Bicycles Russian Twists Mountain Climber Burpees (no pushup) Partner 2 Work Ball Slams Jump Squats High Knees Box Jumps Assault Bikes Finisher: Pull-Up Bar Hang for best time and then switch with partner. Repeat. Read more…