WOD 09/07 | Legs & Chest AMRAP (12 reps) 7 min DUMBBELLS SVEND PRESS DEADLIFT + CALF RAISE STANDING ALTERNATING UPWARD FLYS Barbells/dumbbells Single-arm Landmine press and squat (Right) Single-arm Landmine press and squat (left) Incline bench press with dumbbells Boxes INCLINE/DECLINE PUSH-UPS SQUAT JUMP + 10 TOE TAPS STEP Read more…
WOD 08/30 | Arms & Abs (40 on 8 off) 3x DUMBBELLS 3- WAY CURLS SHOULDER PRESSES STANDING OH TRICEP EXT. RINGS OBLIQUE CRUNCHES POWER PULL Y-FLY BATTLE ROPES PLANK WAVES ALTERNATING ARM WAVES SLAM + PUSH-UP KETTLEBELLS SINGLE ARM CHEST PRESS TO STRAIGHT ARM SIT UP (RIGHT) SINGLE ARM Read more…
WOD 08/25 | Back & Core AMRAP (12 reps) 7 min DUMBBELLS/BIKES SPRINT SIDE BENDS RENEGADE ROWS Rings/Bar Chin ups T-Y Fly Combo Mountain climbers KETTLEBELLS SINGLE ARM BENT-OVER LUNGE ASSISTED ROWS AROUND THE WORLDS OH SIT UPS Battle Ropes Double waves Russian Twists Jabs Finisher: Coaches Choice Beats to Read more…
WOD 08/28 | Full Body All together -Time Drop Format (set one is 45 seconds of work, 10 seconds rest; set two is 40 seconds of work, 8 seconds rest; set three is 35 seconds work, 6 seconds rest) Dumbbells Deadlift + row Squat curl and press Lat. lunge + tri. Read more…
WOD 08/25 | Back & Core AMRAP (12 reps) 7 min DUMBBELLS/BIKES SPRINT SIDE BENDS RENEGADE ROWS Rings/Bar Chin ups T-Y Fly Combo Mountain climbers KETTLEBELLS SINGLE ARM BENT-OVER LUNGE ASSISTED ROWS AROUND THE WORLDS OH SIT UPS Battle Ropes Double waves Russian Twists Jabs Finisher: Coaches Choice Beats to Read more…
WOD 08/24 | Legs & Chest 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…
WOD 08/23 | Arms & Abs (40 on 8 off) 3x DUMBBELLS/BENCHES BENT OVER BENCH ASSISTED TRICEP KICKBACKS BENCH PRESS SPEEDBAG PUNCHES (BODYWEIGHT) kettlebells SIDE PLANK W/ FLYS (RIGHT) SIDE PLANK W/ FLYS (LEFT) GOOD MORNING SHOULDER PRESS (WITH LEGS EXTENDED TOGETHER) BARBELLS WINDSHIELD WIPERS (WITH OVERHEAD CARRY) REVERSE CRUNCHES Read more…
WOD 08/22 | Glutes (1 min on 8 off) 2x DUMBBELLS SINGLE LEG KNEEL TO STEP UP (RIGHT) SINGLE LEG KNEEL TO STEP UP (LEFT) SINGLE ARM SUITCASE DUMBBELL SQUATS kettlebells Split stance goblet squats (switch stance halfway) Sumo squats Split stance Romanian deadlifts (switch halfway) MED BALLS TOE TAPS Read more…
WOD 08/18 | Full Body All together -Time Drop Format (set one is 45 seconds of work, 10 seconds rest; set two is 40 seconds of work, 8 seconds rest; set three is 35 seconds work, 6 seconds rest) BIKES/DUMBBELLS SPRINT SQUAT + CURL LATERAL LUNGE + LATERAL RAISE Barbells/benches Read more…
WOD 08/18 | Back & Core (1 MIN ON 8 OFF) 2X ALL TOGETHER Dumbbells Deadlift + upright row Single leg front raises (switch legs halfway) Bent over rows Plank with scapular retractions Russian twist to press Leg lift to toe touch Weighted side plank hip lifts (switch halfway Superman Read more…