WOD 1/28 | Full Body Circuit 30 on 7 Off 3x Finisher – Partner Plank Push-Ups Rings & Bards Ring Seated Pull-Ups Archer Ring Row Ring Pushups Boxes & KB Side Lunge to KB Clean Back Lunge to Box Step Up Box Jumps Barbells Cleans Ab Roll Outs Deadlifts Bikes Read more…
WOD 1/27 | Back & Core Circuit 30 on 7 Off 3x Finisher – Pick one move from the workout and do for 60 seconds Rings Bulgarian Split Squat Other Side Ring Rows Benches & Barbells Single Arm Row Single Arm Row V-Ups Barbells All Landmines Twists BO Single Arm Read more…
WOD 1/26 | 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) Read more…
WOD 1/25 | Arms & Abs 30 on 7 Off 5x Finisher – Plank PR Arnold Press Narrow Bicep Curls Hallow Hold Diamond Pushup Side to Side Leg Lifts ALT Lunge Tricep Extension Squat Swing Wall Sit Bicep Curls Squat Push Press REST 30 Beats to Fuel You
WOD 1/24 | Glutes & Hip Hop 16 12 9 Finisher – Bar Knees-Ups to Toe to Bar. 10-20 Followed by 30 Sit-Ups Barbell Deadlifts 2-Minute Ride Sprint (30, rest 30) Single Leg Glute Bridge Crab Toe Touch Heavy Sumo Squat Bench Squat To Fast Stand Sidelaying Hip Raise Burpee Mountain Read more…
WOD 1/23 | Full Body 30 Second pyramid Finisher – peak of pyramid Squat + Side Lunge Gorilla Row Pushup + Downdog Alt Curtsey Lunge Bicep Curl 2 Jumping Jack + 2 Plank Jack Sumo Squat Figure 8 Pass Good Mornings Beats to Fuel You
WOD 01/21 | Full Body 30 on 7 off 3x Finisher – 1 Min Plank to 20 Tuck Jumps Bikes Sprint Recover Ride Plank Twist Barbells Supine Rows Plank Jacks (Double Reps) Front Squat Resistance Bands/ Bars/Boxes Lat Pull Down Decline Shoulder Taps (Double Reps) Box Jumps Dumbbells Alt Read more…
WOD 01/19 | Legs 30 on 7 off 3x Finisher – 2 MIN WALL SIT Bikes Sprint L – single leg deadlift upright row R – single leg deadlift upright row Dumb Bells Alt Side Lunge to Squat Glute Bridge Heal Touches Rope Jump Rope Bulgarian Squat Bicep Curl Other Read more…
WOD 01/18 | Arms & Abs 20 – 10 – 5 REPS Finisher – Pull -Ups | 1 MIn Hallow Hold Bar | Bikes | DB Chin – Ups Bands Lat Pull Down Ride (5MIN, 3MIN, 1MIN) Renegade Rows Benches | KB | ROPE Dumbbell One-Arm Sitting Biceps Curl Rope Read more…
WOD 01/17 | Glutes 35 on/ 7 off – 5 rounds Squat to Halo Single Leg Glute Bridge (R) Single Leg Glute Bridge (L) Hand Release Push Up Deadlifts 10 High Knees to 5 Jump Squat Knee Drives (Switch ½ way) Alt Side Lunge Curl Good Mornings Finisher – 50 Read more…