WOD 07/22 | Full Body (50 on 8 off) 2x barbells/benches Deadlift + row Squat and press Hop overs over bench kettlebells Side to side offset push-ups + plank jacks Bob and weave Figure 8 Dumbbells/bikes Sprint Narrow chest presses in wallsit Hip lift marches boxes/bar Hanging Leg raise Read more…
WOD 07/22 | Full Body (50 on 8 off) 2x barbells/benches Deadlift + row Squat and press Hop overs over bench kettlebells Side to side offset push-ups + plank jacks Bob and weave Figure 8 Dumbbells/bikes Sprint Narrow chest presses in wallsit Hip lift marches boxes/bar Hanging Leg raise Read more…
WOD 07/20 | Legs & Chest 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 Read more…
WOD 07/19 | Arms & Arms (40 on 8 off) 3x MED BALLS 2 wood chops to chest toss Med ball slam + med ball burpee Reverse lunges with a twist BOXES/dumbbells Side plank on box + thread the needle Side plank on box + thread the needle Step up Read more…
WOD 07/18 | Glutes AMRAP (12 reps) 7 min Barbells/bodyweight/benches Front squats Hip thrusts Forward and back bounds RINGS/BODYWEIGHT Overhead squats 10 seconds high knees + 10 forward kicks Lunge switches Kettlebells Single leg deadlifts (Right) Single leg deadlifts (Left) Swings DUMBBELLS/BIKES Sprint (20 on 10 off) 2x Curtsey lunge Read more…
WOD 07/17 | Full Body Time Drop Formt (set one is 45 seconds of work, 10 seconds rest; set 2 is 40 seconds with 8seconds of rest; set 3 is 35 seconds with 6 seconds of rest DUMBBELLS/bodyweight lateral lunge + upright row lateral raises with a knee up squat, Read more…
WOD 07/15 | Full Body 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 Read more…
WOD 07/14 | Back & Core (40 on 7 off 3x) DUMBBELLS/benches Dumbbell wide rows on incline bench Russian twist to hollow body hold STABILITY BENT OVER DUMBBELL REAR DELT RAISE Boxes V-ups Bent over single arm row (Right) Bent over single arm row (Left) Kettlebells/BodyWeight Alternating single arm high Read more…
WOD 07/13 | Legs & Chest (40 on 7 off 3x) DUMBBELLS/benches Incline Chest Press Deadlifts Incline Chest Flys Med BAlls squat to calf raise + alternating reverse lunges Lateral lunge – chest press Jump Shots rings Squat thrusters Figure 8 slams Alternating waves to burpee ropes Alternate arm wave Read more…
WOD 07/12 | Arms & Abs AMRAP (12 reps) 7 min DUMBBELLS/bikes/BEnches Sprint (20 on 10 off)x2 Tate Press on a bench Side Planks (30 seconds each side) Barbells Barbell drag curls Side Bends (Barbell over shoulders) Barbell Leg Raises rings/bar Knee raises on the bar Tricep extensions body saws Read more…