WOD 2/02 | Back & Core AMRAP – 12 bent over y to t front raise + wrist flip bent over 3 way rows barbells wide grip rows side bends narrow grip upright rows Med balls/bike sprint 40 seconds med ball floor to overhead press bent over oh raise rings mountain climbers kneeling fallouts back flies Beats to Fuel You
WOD 12/16 | Full Body AMRAP – 12, 10, 8 reps Dumbbells/kettlebells/cardio Run/bike (2 minutes) Squat + curl to reverse press Swings Reverse lunge + around the worlds Curtsey lunge + OH tri ext. Man Makers Good morning + squat Skaters Run/bike (2 minutes) Finisher: Coaches Choice Beats to Fuel You
WOD 12/14 | LEGS & CHEST (40 ON 8 OFF 3X) Bike/dumbbells Sprint (10 on, 10 off, 10 on, 10 off) Chest Flyes with a twist Side to side squats Rings/box Jump switch lunges Incline/decline push-ups with a 3 second hold Sprinter start (switch legs halfway) BARBELLS/BENCHES CLOSE GRIP BENCH PRESS FORWARD TO REVERSE LUNGE (RIGHT) FORWARD TO REVERSE LUNGE (LEFT) MED BALLS STANDING CHEST PRESS WITH BALL SQUEEZE SQUAT SLAMS LATERAL LUNGES WITH OH Read more…
WOD 12/13 | Arms & Abs ASCENDING PYRAMID (INCREASE THE WEIGHT AND DECREASE THE REPS FOR EACH SET) (5-7 SECONDS OFF TO CHANGE WEIGHT) SET 1 (40 SECONDS)- LIGHT WEIGHT: 12-16 REPS SET 2 (35 SECONDS) – LIGHT/MEDIUM WEIGHT: 10-12 REPS SET 3 (30 SECONDS) – MEDIUM WEIGHT: 8-10 REPS SET 4 (25 SECONDS) – HEAVY WEIGHT: 4-6 REPS Dumbbells Bodyweight/dumbbells Rotational presses Single leg hammer curls (switch halfway) High plank + Tricep extensions Standing Read more…
WOD 12/7 | Legs & Chest (40 on 7 off 3x) DUMBBELLS/BENCHES DUMBBELL BENCH PRESS HOP OVERS SIT TO STAND (HEAVY WEIGHT) Barbells Pause squats Good mornings Chest raise RINGS CHEST PRESS TEMPO REVERSE LUNGE + KNEE DRIVE + HOP (R) REVERSE LUNGE + KNEE DRIVE + HOP (L) MED BALLS CHEST TOSS ON WALL WALKING LUNGES + OH MED BALL HOLD LYING OH CHEST TOSS IN GLUTE BRIDGE HOLD Finisher: Coaches Choice Read more…
WOD 12/6 | Arms & Abs (1 MIN ON 8 OFF) 2X DUMBBELLS BICEP CURLS WITH ISO HOLD (SWITCH ARMS HALFWAY) DB REVERSE GRIP KICKBACKS DB PUSH PRESS Battle ropes Slam + burpee Alternating waves Jumping jacks RINGS COMMANDOS ALLIGATOR PULLS ATOMIC PUSH UPS KETTLEBELLS WINDMILLS (SWITCH HALFWAY) LATERAL SWINGS MARCH + TWIST Finisher: Coaches Choice Beats to Fuel You
WOD 12/1 | Back & core (1 MIN ON 8 OFF) 3X DUMBBELLS/BENCHES BENCH-ASSISTED SINGLE ARM ROWS (R) BENCH-ASSISTED SINGLE ARM ROWS (L) WOODCHOPS (SWITCH HALFWAY) BARBELLS DEADLIFT + BENT-OVER ROW AB ROLLOUTS REVERSE GRIP BENT OVER ROWS KETTLEBELLS FARMERS MARCH (SWITCH HANDS HALFWAY) SINGLE-ARM SIT UPS SINGLE-ARM SIT UPS Finisher: Coaches Choice Beats to Fuel You
WOD 11/30 | Legs & Chest (40 ON 7 OFF 3X) DUMBBELLS/PLATES LATERAL LUNGE SWINGS LYING CLOSE GRIP DUMBBELL PRESS CALF RAISES (ON A PLATE) Boxes/rings Incline/decline push ups Squat jumps Single leg squats (switch halfway) BENCHES/BARBELLS BENCH PRESS BULGARIAN SPLIT SQUAT BULGARIAN SPLIT SQUAT KETTLEBELLS ALT FORWARD LUNCHES + PASS ALT. UPWARD FLYES GOBLET SQUATS Finisher: Coaches Choice Beats to Fuel You
WOD 11/29 | Arms & Abs (1 MIN ON 8 OFF) 3X All together bodyweight/dumbbells/med balls/kettlebells Partner Push-up + 2 claps Partner Russian twist with ball pass Partner Sit up + pass Partner Side plank + KB pass Partner Side plank + KB pass Hammer curl + OH press OH Tricep extensions Side bends (switch halfway) Lateral raises Bike/Run/Jump rope Finisher: Coaches Choice Beats to Fuel You
WOD 11/28 | Glutes (1 MIN ON, 8 OFF) 2X DUMBBELLS FIRE HYDRANTS (RIGHT) FIRE HYDRANTS (LEFT) SQUAT HOLD (10 SECONDS) TO SHUFFLE BOXES STEP UP TO KNEE RAISE (LEFT) STEP UP TO KNEE RAISE (RIGHT) 2 REVERSE LUNGES TO BOX JUMP BARBELLS LATERAL LUNGE TO CURTSEY LUNGE (R) LATERAL LUNGE TO CURTSEY LUNGE (L) BACK SQUAT TO CALF RAISE KETTLEBELLS 1.5 DEADLIFTS FORWARD TO REVERSE LUNGES (SWITCH LEGS HALFWAY) SUMO SQUAT WITH PULSES Read more…