WEEK 1 WOD 1:
Complete the following every 2 minutes for 3 rounds total.
1 MINUTE Speed Jump Rope
12 Reps TRX Inverted Row
Using heavy dumbbells, complete the following every 2 minutes for 3 rounds total.
1 MINUTE Speed Jump Rope
12 DB Back Lunges
Complete the following every 2 minutes for 3 rounds total.
1 MINUTE Shuffle x 3 Burpee
15 Dumbbell Bridges
Complete the following every 2 minutes for 3 rounds total.
1 MINUTE Shuffle x 3 Burpee
15 Dumbbell Thruster
Weight suggestion:
M: 20-35#+ Set DBS
W: 12-25#+ Set DBS
Using medium-heavy dumbbells complete the following ladder. Add 2 reps to each exercise every round. Time cap: 10 minutes.
10 Box Jumps
10 Deadlift to Upright Row
10 Hip Thrust
Using medium-heavy dumbbells complete the following ladder. Add 2 reps to each exercise every round. Time cap: 10...
Using heavy dumbbells complete the following exercises for 5 rounds total.
MINUTE 1: Walking Lunge
MINUTE 2: Chin Ups (Sub: TRX row)
MINUTE 3: Bicep Curl to Lateral Raise
MINUTE 4: Bench Squats
MINUTE 5: Bench Shuffle (up and over)
MINUTE 6: Rest (optional)
Weight suggestion:
M: 20-35#+ Set ...
WEEK 2 WOD 1:
Using heavy dumbbells complete the following exercises for 3 rounds total.
MINUTE 1: Pushups
MINUTE 2: Db Swing
MINUTE 3: Box Jumps
MINUTE 4: Bench Rows
MINUTE 5: Bench Lateral Hops (hands on bench)
MINUTE 6: Floor or Bench Sit to Stand (and press)
Using heavy dumbbells comple...