Workout of the Day
5/6 | Full Body Friday
WOD 5/6 | Full Body Friday 30 second pyramid Long Jump Squat Punches Bear Crawl Taps Alt Snatches Lunge + Arnold Press Pushup + Side Plank Squat Jump + Pulses Finisher – Full pyramid Beats to Fuel You
Workout of the Day
5/5 | Upper Body
WOD 5/5 | Upper Body AMRAP (10 reps) 8 minutes/ station (1st min cardio- coach’s choice) Finisher – Bicep 21s (7 bottom, 7 top, 7 full) Repeat as many times as time you have left Rings/ Resistance Bands Rows Single Arm Lat Pulls Face Pulls Dumbbells Bent Over Tricep Extensions + 10 second isometric hold Wall Sit + 10 alternating biceps curls Curl + Press + Tricep Extension + Plank Hop Out (burpee) Bikes/ Dumbbells Read more…
Workout of the Day
5/4 | Lower Body
WOD 5/4 | Leg Day EMOM (10, 12, 14 reps) 3 rounds Finisher – Plank Balls Wall Ball Lunge Slam Jump Squats (reach for ball) Bags Squat to Good Morning Plank Up Down + Jack (top & bottom) Sumo Squat Pulse to Toe Raise Benches Hip Thrust Step Up (each leg) Froggy Leg Lifts Dumbbells Side Lunge + Curtsey Lunge (L) Side Lunge + Curtsey Lunge (R) RDL (2, 2, 2 tempo) Beats to Fuel Read more…
Workout of the Day
5/3 | Core & Cardio
WOD 5/3 | Core & Cardio 3 Rounds – Round 1 (30 work/ 10 rest) Round 2 (40 work/ 10 rest) Round 3 (50 work/ 10 rest) Finisher – Plank (any variation) 3 rounds: 30/10, 40/10, 50/10 Bikes Moderate Shoulder Taps Sprint Dumbbells Swings Alternating Arms DB Pull Thru Snatches Alternating Arms Bags Cleans High Knees (Holding Bag) Mt Climbers Ropes Snakes Russian Twist Side Ripples Beats to Fuel You
Workout of the Day
5/2 | Upper Lower Body
WOD 5/2 | Upper Lower Body 40 work/10 rest 3X each circuit Finisher -5 reps every exercise Circuit 1 Lunge Jumps (single leg but switch ½way) – modify lunge to toe raise Chest Fly (3 sec negative) Glute Bridge Hold Circuit 2 Squat to toe raise Tiger pose (knee to nose) switch ½way Wide Mt Climbers Circuit 3 Long Jump Squat Walk Back Heel taps Decline Chest Press Circuit 4 Steam Engine Star Crunch 2 Read more…
Workout of the Day
4/30 | Full Body Saturday
WOD 4/30 | Full Body Saturday https://vimeo.com/687250164 45 work/ 10 rest X2 Finisher – 21/3 Core Exericse Bodyweight Side to Side Walking Pushups Long Jump Squat Walk Back Low Plank Hold Burpees Rings Reverse Fly Jump Squat to Jump Lunge Pistol Squat (R) Pistol Squat (L) Benches Chest Press Leg Lift Hip Extension Single Arm Row (R) Single Arm Row (L) Bikes/ Dumbbells Bike Sprint Arnold Press (Right, left, double) Bike Sprint L Raise Beats Read more…
Workout of the Day
4/29 | Full Body Friday
WOD 4/29 | Full Body Station Sprints Lateral Step Squat Jump Pushup Toe Touch Lunge Kick Bear Crawl Shoulder Taps Wide + Narrow Bicep Curl Burpee + Alt Snatch Beats to Fuel You
Workout of the Day
4/28 | Upper Body
WOD 4/28 | Upper Body AMRAP EMOM 3x – 10 reps (Cardio 30 work/ 15 rest) Finisher – Sit Up Toss with Partner Benches Single Arm Row (each side) Bench Hop Overs Chest Press (3 second negative) Boxes/ Bar Negative Chin Ups Skaters Tricep Dips Dumbbells L Raise Jumping Jacks Hammer Curl to Press KB Squat to Upright Row High Knees Oblique Dips Beats to Fuel You
Workout of the Day
4/27 | Leg Day
WOD 4/27 | Leg Day AMRAP (12 reps/ 8 minutes) Finisher – Partner Squat & Toss with ball Dumbbells Front Squat Sit Up Press Sumo Squat + Lunge Combo (6 each side) Bodyweight Jump Squat + 3 second hold Wall Sit Walk Out + Knee Drive Skater + Curtsey Lunge (12 each side) Rings Pistol Squat (6 each side) Pike Ups Single Leg RDL (6 each side) Landmine Barbell Squat Heel Taps RDL Beats Read more…
Workout of the Day
4/26 | Core & Cardio
WOD 4/26 | Core & Cardio 50 work/ 10 rest 4X Finisher – Partner Sit Ups (100 situps total with a partner) Bikes Sprint Plank Hold Jump Ropes Jump Rope Side Plank Crunch (Alt rounds) Bodyweight Twisting Mt Climbers Swimmers KB/ DB Swings Marching Hip Bridges Beats to Fuel You