WOD 12/6 | Arms & Abs (1 MIN ON 8 OFF) 2X DUMBBELLS BICEP CURLS WITH ISO HOLD (SWITCH ARMS HALFWAY) DB REVERSE GRIP KICKBACKS DB PUSH PRESS Battle ropes Slam + burpee Alternating waves Jumping jacks RINGS COMMANDOS ALLIGATOR PULLS ATOMIC PUSH UPS KETTLEBELLS WINDMILLS (SWITCH HALFWAY) LATERAL Read more…
WOD 12/1 | Back & core (1 MIN ON 8 OFF) 3X DUMBBELLS/BENCHES BENCH-ASSISTED SINGLE ARM ROWS (R) BENCH-ASSISTED SINGLE ARM ROWS (L) WOODCHOPS (SWITCH HALFWAY) BARBELLS DEADLIFT + BENT-OVER ROW AB ROLLOUTS REVERSE GRIP BENT OVER ROWS KETTLEBELLS FARMERS MARCH (SWITCH HANDS HALFWAY) SINGLE-ARM SIT UPS SINGLE-ARM SIT UPS Read more…
WOD 11/30 | Legs & Chest (40 ON 7 OFF 3X) DUMBBELLS/PLATES LATERAL LUNGE SWINGS LYING CLOSE GRIP DUMBBELL PRESS CALF RAISES (ON A PLATE) Boxes/rings Incline/decline push ups Squat jumps Single leg squats (switch halfway) BENCHES/BARBELLS BENCH PRESS BULGARIAN SPLIT SQUAT BULGARIAN SPLIT SQUAT KETTLEBELLS ALT FORWARD LUNCHES Read more…
WOD 11/29 | Arms & Abs (1 MIN ON 8 OFF) 3X All together bodyweight/dumbbells/med balls/kettlebells Partner Push-up + 2 claps Partner Russian twist with ball pass Partner Sit up + pass Partner Side plank + KB pass Partner Side plank + KB pass Hammer curl + OH press OH Read more…
WOD 11/28 | Glutes (1 MIN ON, 8 OFF) 2X DUMBBELLS FIRE HYDRANTS (RIGHT) FIRE HYDRANTS (LEFT) SQUAT HOLD (10 SECONDS) TO SHUFFLE BOXES STEP UP TO KNEE RAISE (LEFT) STEP UP TO KNEE RAISE (RIGHT) 2 REVERSE LUNGES TO BOX JUMP BARBELLS LATERAL LUNGE TO CURTSEY LUNGE (R) Read more…
WOD 11/27 | Full Body ASCENDING PYRAMID (INCREASE THE WEIGHT AND DECREASE THE REPS FOR EACH SET) (5-7 SECONDS OFF TO CHANGE WEIGHT) SET 1 (35 SECONDS)- LIGHT WEIGHT: 12-16 REPS SET 2 (30 SECONDS) – LIGHT/MEDIUM WEIGHT: 10-12 REPS SET 3 (25 SECONDS) – MEDIUM WEIGHT: 8-10 REPS SET Read more…
WOD 11/23 | Legs & Chest (40 on 7 off 3x) DUMBBELLS BIKE OR JUMP ROPE NARROW SQUAT TO WIDE SQUAT PULLOVERS Battle ropes- Agility Side to side high knees Single leg hops Single leg hops PLATES STANDING SINGLE LEG HIP ABDUCTION (WITH A PLATE) (KNEE IN 90 DEGREE BEND) Read more…
WOD 11/20 | Full Body all together – time drop format 45 on/10 off 40 on/8 rest 35 on/6 off DUMBBELLS Narrow Squat to wide squat jumps alt bicep curls flutter kickss holding dumbbells OH Plates CALF RAISE + SHOULDER SHRUG ON A PLATE SQUAT + CHEST PRESS ALT REVERSE Read more…
WOD 11/17 | Back & Core (1 min on, 8 off) 2x DUMBBELLS SIDE PLANK + CRUNCH (R) SIDE PLANK + CRUNCH (L) “W” RAISES BARBELLS BARBELL ROLL OUT SUITCASE DEADLIFT UPRIGHT ROWS MED BALLS FIGURE 8S PLANK REACHES CLOSE GRIP PUSH UPS Pull ups Single arm rows (switch halfway) Read more…
WOD 11/16 | Legs & Chest AMRAP 12 REPS (7 MIN EACH STATION) BENCHES/DUMBBELLS INCLINE DUMBBELL PRESS INCLINE DUMBBELL FLYES BENCH HOPS (HANDS ON BENCH) Battle ropes Alt. Reverse lunge + slam Outside circles Alt. Arm wave jump squat KETTLEBELLS LYING SEESAW PRESS FRONT RACK SQUAT (SWITCH ARMS HALFWAY) Read more…