WOD 11/15 | Arms & Abs (40 ON 7 OFF 3X) BIKES/DUMBBELLS SPRINT (10 ON 10 OFF) 2X OH TRICEP EXT LONG ARM DB CRUNCH BATTLE ROPES Alternating wide circles Single-arm slam Russian Twists MEDICINE BALLS OH TOSS TO BURPEE PLANK LEG LIFTS (FEET ON MED BALL) SLAM + Read more…
WOD 11/14 | Glutes (1 min on, 8 off) 2x DUMBBELLS BROAD JUMPS REVERSE LUNGE + HOP (R) REVERSE LUNGE + HOP (L) Barbells/benches Squats Single leg hip thrusts (R) Single leg hip thrusts (L) KETTLEBELLS GOBLET SQUATS WITH 10 SECOND HOLD SUMO JUMP SQUATS DEADLIFTS BOXES/DUMBBELLS ALT. STEP UP Read more…
WOD 11/13 | 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 SET Read more…
WOD 11/10 | Back & Core (1 min on, 8 off) 2x DUMBBELLS HIGH PULLS BENT-OVER 3 WAY ROWS RUSSIAN TWISTS Barbells Bent over rows Snatch deadlift Shoulder shrugs RINGS POWER PULLS OBLIQUE CRUNCHES INVERTED ROWS MED BALLS V-UPS KNEELING ROTATIONAL WALL TOSS (SWITCH HALFWAY) SINGLE ARM SLAMS (SWITCH Read more…
WOD 11/09 | Legs & Chest AMRAP 12 REPS (7 MIN EACH STATION) BIKES/DUMBBELLS/BENCHES Sprint (15 on 15 off 3X) Lying DB around the worlds Standing low fly BOXES Step up to narrow chest press Hop Overs Lateral Step Ups KETTLEBELLS RACKED SQUAT SWING TO GOBLET SQUAT OFFSET PUSH-UPS Read more…
WOD 11/07 | Arms & Abs (40 on 8 off) 3x DUMBBELLS WEIGHTED LEG LIFTS ZOTTMAN CURLS BENT-OVER TRICEP KICKBACKS Battle ropes Reverse in and out waves Seasaw press Russian twist slams KETTLEBELLS LATERAL SWINGS HALF KNEELING KB CHOP (SWITCH STANCE HALFWAY) ALT. KB CLEAN AND PRESS RINGS MOUNTAIN Read more…
WOD 11/06 | Glutes AMRAP – 12, 10, 8 REPS (7 MIN EACH STATION) DUMBBELLS CLAMSHELLS (RIGHT SIDE) CLAMSHELLS (LEFT SIDE) LATERAL LUNGE + LEG LIFT MED BALLS Heels elevated (on plates) sumo squats Split squats (on med ball) Lateral squat walks KETTLEBELLS GOODMORNINGS KB LUNGE BACK SWINGS SURRENDERS RINGS Read more…
WOD 11/05 | Full Body (1 MIN ON, 8 OFF) 2X Barbells Good morning + squat Curl + reverse press (dumbbells optional as well) Med balls Alt forward lunges OH tosses on wall KETTLEBELLS TURKISH GET UPS (SWITCH HALFWAY) ONE ARM FRONT SQUAT + PRESS RINGS SPRINTER START LATERAL LUNGES Read more…
WOD 11/04 | Full Body TEAMS OF 3 Run to the end of Newport ave. And back 30 reverse lunge swings with 1 dumbbell (right arm/leg then left arm/leg) 30 dumbbell burpees 30 windshield wipers 30 dumbbell renegade row to 30 cross body climbers 30 lateral squat walks 30 sumo Read more…
WOD 11/03 | Back & Core ASCENDING PYRAMID (INCREASE THE WEIGHT AND DECREASE THE REPS FOR EACH SET) (5-7 SECONDS OFF TO CHANGE WEIGHT) SET 1 (45 SECONDS)- LIGHT WEIGHT: 12-16 REPS SET 2 (40 SECONDS) – LIGHT/MEDIUM WEIGHT: 10-12 REPS SET 3 (35 SECONDS) – MEDIUM WEIGHT: 8-10 REPS Read more…