WOD 02/01 | Arms & Abs 35 on 7 off 3x Partner Work – 20 Sit-Up Balls Toss, 100 Jump Squats Bike Sprint Push-Up Release Band Bicep Curl DM Squat Alt Shoulder Press Bicep Curls DM Unders Bicycles Ropes Ripples Russian Twists Rope Wide Flys KB Swings Windmills Otherside Beats to Read more…
WOD 1/31 | Glutes 🍑 12 Reps 3-4 rounds Crazy Core Finisher –50 Sit-Ups, 10 Tuck Jumps, 50 Bicycle Crunches, 10 Burpees Rings Hamstring Curl Lunges Box Box Jumps Pistol Squat Barbells Deadlifts Glute Bridge DM/KB Heavy Calf Raises Curtsey Lunges Beats to Fuel You
WOD 1/30 | Full Body Circuit 30 on 7 Off 3x Finisher – Push-Up Madness PR one Minute. ROPES Slams Side Plank Slams Other side. RINGS/BAR/BOX Box Bicep Curl Step-Up Ring Wide to Low Row Toe to Bar or Knee-Ups BENCH Chest Press Single Arm Row to Tricep Kickback Other-side Read more…
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…