Workout of the Day:


20 Hang Cleans
20 Burpees
20 Air Squats


5 Rounds for time

Workout of the Day:


The Bear


Power Clean
Front Squat with a Push Jerk
Back Squat with a Push Jerk
Return to the front and touch the floor


This is 1 rep
You must perform 7 reps to make the round count
The bar cannot rest on the floor.

Workout of the Day:


Hang Cleans
Wall Balls
Air Squats
Ring Pull Ups
Push Ups
Lunges


1 Minute Each
3 Rounds
Total Reps

This is the machine Tracy! Tracy never gives up and when the workout is done she can still do more. Tracy has amazing recovery abilities which allows her to keep going when everyone else says "done". She's also one very strong lady! 


Workout of the day:


Barbell Curls
Triceps Pushdowns
Rope Cable Curls
Ring Extensions
Hammer Curls
Dips


10 Reps Each
10 Rounds
Try to increase the weight each round until you can barely manage 10 reps.

Workout of the Day:


Back Squat
Front Squat
Jump Squat
Air Squat
Step Ups
Bike


1 Minute each Exercise
4 Rounds

Workout of the Day:

Deadlifts

Bench Press

KB Swing

Man Makers

Row

1 Minute each

3 Rounds

Total Reps

Workout of the Day:


Thrusters
Pull Ups
21-15-9
For Time


S.D.H.P
Push Ups
20 Reps Each
5 Rounds 
For Time

Workout of the day:


Row
Kb Swing
Wall Balls
Burpees
Step Ups


F.G.B. Style
1 Minute Each
3 Rounds

Workout of the Day:


Max Barbell Curls
Max Dips


Do as many reps as you can of each exercise
5 Rounds


Ab Circuit

600 Reps for Legs!

Workout of the Day:


Squats
Leg Press
Jump Squats
Leg Extensions
Jump Lunges


You must perform 15 reps per minute, for 8 minutes each exercise. 
The clock does not stop if you don't complete your reps within the minute. You just keep going.

Workout of the Day:


Push Jerk
Wall Balls
KB Swing
Cable Rope Pulls
Side Lateral Raises


30 Seconds each
6 Rounds

Workout of the Day:


Ring Push Ups

Leg Raises

Ring Pull Ups

Sit Ups / Crunches
Bench Press
Ball Twist
Deadlifts


Tabata
20 Seconds on, 10 Seconds off
4 Minutes

Workout of the Day:


20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats


5 Rounds for Time
Rest 2 Minutes between rounds

Workout of the Day:


Todays arm workout is a surprise. Come in and see for yourself what it is.

Workout of the day:


Back Squat
Sumo Squat
Jump Squat
Leg Press
Leg Extensions
Step Ups
Lunges


30 seconds on, 15 seconds rest
6 Rounds per exercise

Workout of the Day:


20 KB Swing
10 Deadlifts
20 Incline DB Press
10 Ring Pull Ups


10 Rounds For Time

Workout of the Day


10 Pull Ups
20 Thrusters
30 Hang Cleans
40 Push Ups (Chest Touches the Floor)
50 Sit Ups


4 Rounds for Time

Workout of the Day:


Hammer Curls
Overhead Rope Extensions
Cable Curl
Close Grip Bench Press
Preacher Curl
DIps


1 Minute each
3 Rounds

Just a reminder for everyone that I will not be in Friday at all. 

Workout of the Day:


Front Squats
Leg Press
Leg Curl
Jump Squats
Lunges


Tabata
15 Seconds on, 15 seconds off
5 Minutes each

Workout of the day:


10 Hang Cleans and Jerk
5 Burpees
10 Rounds for Time


Abs Circuit

Workout of the Day:


Max Bench Press
5, 4, 3, 1, 1, 1, 1


10 Deadlifts
20 Push Ups
10 Rounds for time