WOD 03/08 | Arms and Abs 30 on 5 off 5x Finisher –Coaches Choice Dumbbells Knee Drive to Renegade Row Twist Knee Tuck to Sit Up Shoulder Press Bicep Curls Man Makers Skull Crushers Kettlebell Swings KB Jump to clean and squat Farmer Marches ALT Lunge Pass Through ALT Half Read more…
WOD 03/07 | Glutes 30 on 5 off 3x Finisher –Coaches Choice rings bicep curl split squat otherside alt pistol Dumbbells foot to wall Single Leg Deadlift Otherside Deadlift to alt side lunge Bench/box Deep KB Sumo Squat on (two box/bench) Step-Ups alt single leg stand to sit Barbell Heavy Read more…
WOD 03/06 | Full Body 30 on 5 off 3x Finisher –Coaches Choice rings Squat tip toe Front squats Side to side lunge Dumbbells Squat Bottom Curl Single Leg RDL to Lunge Otherside Bench russian side to side step up Twist Knee Ins Chest Press Med Ball Side to Side Read more…
WOD 03/04 | Full Body 35 on 5 off 3x Finisher –Coaches Choice bikes Sprint Oblique Twist otherside Dumbbells Hallow Flys Push-Up Drive Floor to elbow press Barbells Pushup to Row to Press Sit Up Twist plank tiwst Kettle Bells Hold Knee Drives Thrust to Press Clean to squat Beats Read more…
WOD 03/03 | Back & Core (Fit Stats) Fit Stats to record in APP for best Finisher –Coaches Choice Group A 40 on 5 off 3x bikes Sprint Recover Ride dumbbell situp twist Dumbbells Gorrilla Rows Bent Over Fly Weighted V-Ups Group b Amrap for group a time & Fit Read more…
WOD 03/02 | Legs 30 on 5 off 3x Finisher – Coaches Choice box Side step/Jump to burpee Single Leg Squat (on box) Otherside kettlebell farmer carry walk squat figure 8 Bear hold alt reach Barbells Sumo Deadlift Alt Jack Knife Renegade Rows Dumbbells Single Arm F/R Lunge Curl Other Read more…
WOD 03/01| Arms and Abs 30 on 5 off 3x Finisher – Coaches Choice Kettlebells Side lunge curl press Alt hand swings Squat upright row Rings Bicep Curls Single Arm Squat Pull Through Otherside Dumbbells Sit-Up Twist Alt Jack Knife Renegade Rows Ropes & Bags Fast Rope Ripples High Knees Read more…
WOD 02/28 | Glutes Finisher –Coaches Choice Group A 40 on 5 off 3x bikes Sprint Recover Ride Glute Bridge Rings Swings Goblet Squat Racked Lunge Group b Amrap for group a time Barbells PR Deadlifts x8 Rest _ Squat Rack Squat x8 Rest Lunges x8 each side Beats to Read more…
WOD 02/27 | Full Body 35 on 7 off Finisher –Coaches Choice bikes Squats Sprint Alt bicep curls Rings Band Tricep Extensions Alt Lunge Jumps Superman Extentions Barbells Romanian Deadlifts Burpee High Knees Ab Roll Out Bench Seated Arnold Press Chest Press V-Iins Beats to Fuel You
WOD 02/25 | Full Body 7 MIN Each Station 12 REPS AMRAP Finisher – 42 Russian Twists, 42 Ab Lifts 42 Bicycles Dumbbells Squat Swing to Overhead Press Alt Step Back Row Side to Side Commandos Rings Pull-ups pushup reach plank Plates Overhead ALt Lunges Jumping Jack Push Press Clean Read more…