Wrecking Ball Workout

The Wrecking Ball Workout         Do the following workout. If you’re more advanced, add weights to the mix or increase your time to 90 seconds and repetitions to 20 repetitions. Take your time and get through it. Under the workout are picture diagrams to help you get the form down correctly. Good luck & wreck it out! […]

WOD {8/5/2013} Tabata CrAzY & Run/Jump

Part I: Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are push ups, the second 8 are bucket squats, the third 8 intervals are sit-ups, and finally, the last 8 intervals are CTF burpees. There is no rest between exercises. Score is total reps from all 32 intervals. Part […]

WOD {7.22.2013} Goodbye So Long

Goodbye So Long Warm up: 50 High Knees 40 Jumping Jacks 30 Roundhouse Kicks 20 Side to Side Shuffles 10 Walk the Wall Handstands Run 2x around the front Then onto the actual workout~ 2 minutes of the following 5 exercises AS MANY REPS AS YOU CAN DO CTF BURPEES BROAD JUMPS NO HELP SIT-UPS BUTT TO CONE AIR SQUATS VERTICAL […]

Playlist Ideas

Alot of you have been asking me for some playlist ideas or wanted to know what I’ve been playing in the studio, so here’s some ideas: Whipped/High Intensity Boot Camp: LMFAO “Put Your Ass To Work” Rihanna “Where Have You Been” Justin Timberlake “Mirrors” Nicki Minaj “Va Va Voom” Britney Spears “Circus (Linus Loves Remix)” Black Eyed Peas “Don’t Stop […]

WOD {6-10-2013} Kill It

This WOD was inspired to me from a friend of mine on Instagram {ladyfit} – where she took a few different WODs and put them back to back to make one seriously crazy WOD & I freaking love it. We’ve done something similar in class before… but this is strictly designed. Can’t wait. So you’re going to begin at PART […]

WOD {6-3-2013} Cry Baby

#1: AMRAP: 12 minutes 1 CTF Burpee 1 Sit-Up, Get Up (with DB overhead) 1 Ass-to-Cone Squat Jump then 2 reps each exercise… then 3 reps each exercise… then 4 reps each exercise… and repeat until the time is up! #2: Partner Switch-Outs LOWER BODY: Clean & Press Deadlift Tire Pop-Ups Barbell Thrusters Concentrated Lunges *Working on good form!

WOD {5-5-2013} Heads or Tails

Heads or Tails In a partner line-up or small group, you will flip a coin to determine your move! There are 20 rounds of exercises, try to get through as much as you can in 35 minutes! There are a variety of exercises included! Exercises are listed on the board:              HEADS                          TAILS #1        30 Squats                 Run 200m #2   10 CTF Burpees      40 DB […]

WOD {4-3-2013} Rise Up!

What starts off fairly easy – becomes harder by the minute. BASIC ROUND: 0-10 minutes into it Run 1x around the Front 15 CTF Burpees 15 Tire – Step Ups 15 Dumbbell Thrusters {8-lb DBs} 15 Push- Press {35-lb Barbell} 15 Goblet Squat {10-lb DB} 15 CTF Push-Up 30 Sit – Outs RISING UP 10-20 minutes into it Run 2x […]

WOD {3-25-2013} Scream & Shout

Scream and Shout is a toughy… but then again, all the WOD’s are pretty challenging. Here’s the low-down: Run 1 mile (3x block) 50 TRX Pull-Ups 75 KB Swings 100 Sit-Ups 125 Push Press (Barbell) 150 Goblet Squats (15lb DB) Run 1x around front with Weighted Vest on (20lbs) When the song “Scream and Shout” comes on – you will have to […]

WOD #15 {In The Studio}

Name of Exercise: TEN You’ll have 10 exercises and 3 minutes at each one. Complete as many repetitions as you can in those 3 minutes. Exercises: #1 – CTF Burpees #2 – Dumbbell Thrusters #3 – Alternating Jump Lunges #4 – Tire Jump Ups #5 – V-Sit Ups #6 – Walking Push Up Drill (in studio) #7 – Jumping Pull […]

WOD #14 {In The Studio}

You’re Flippin’ Crazy 20 CTF Burpees 20 Tire Jump Up 20 Full V-Sit Up 20 1-arm Clean & Press with KB (20 per arm) 20 Push Press into Overhead Squat with Barbell 20 Foot to Hand (20 per leg)    **Harder: Hanging Knee to Elbow Go thru 3x as fast as you can Time Limit: 40 minutes After you’re done: 100 Hollow […]

WOD # 11 {In The Studio}

Tabata Style Workout : Holy Smokes 20 seconds on, 10 seconds rest 4 minutes per exercise, then rotate to the next set, and keep going until you complete the number of repetitions Time Limit: 40 minutes *Score = Number of Rounds that it takes for you to complete the following (minimum of 4 rounds). Exercises: #1 – Burpees [150 total] #2 […]