HEAVY DAY!

Workout of the Day:


Max Bench Press
5, 4, 3, 3,  1, 1, 1


Max Push Jerk
5, 4, 3, 3, 1, 1, 1

TGIF!!!!!!!!!!1

Workout of the Day:


Thrusters
KB Swing
Burpees
Step Ups
Row


1 Minute Each 3 Rounds

ARMS BABY!!! YEAH!!!

Workout of the Day


Hammer Curls
Pushdowns
Bar Curls
Rope Extensions


1 Minute Each
5 Rounds

Workout of the Day:


Back Squats
Front Squats
Jump Squats
Sumo Squats


1 Minute work
1 Minute rest
3 Rounds

Workout of the Day:


KB Swing
Sit Ups
Air Squats


20 Reps Each
10 Rounds

Workout of the Day:


Wall Balls
Ring Pull Ups
Box Jumps
Row
Lunges
Push Ups


1 Minute each
3 Rounds

Workout of the Day:


100 Pushups
100 Hang Cleans
100 Sit Ups
100 Squats
100 Leg Raises


For Time

Workout of the Day:


Dumbell Curls
Preacher Curls
Bar Curl
Tricep Pushdowns
Ring Extensions
Close Grip Pushup


Tabata

OUCH MY LEGS HURT!

Workout of the Day

Leg Extensions
Leg Press
Squats
Step Ups


1 Minute Each
4 Rounds


100 Weighted Lunges

Back Day

Workout of the Day:


Pull Ups
Cable Row
Ring Pullups
Man Makers
Deadlifts


30 Seconds Each
6 Rounds

Workout of the Day:


Wall Balls
Hang Cleans
Bench Press
Squats
Row
Crunches
Leg Raises


Tabata
30 seconds work, 15 seconds rest

Workout of the Day:


Pushups
Jump Squats
Ring Pullups
Wall Balls
Step Ups
Sit Ups


1 Minute each
4 Rounds

ARMS AGAIN!

Workout of the Day:


Progressive Bar Curls
Progressive Dips


10 Cable Curls
10 Pushdowns
5 Rounds

Workout of the Day


Air Squats
Lunges
Leg Press
Leg Curl


Tabata

I want to give a special congrats to Sandra for breaking her personal record in the bench press. Yesterday we were doing sets of 5, but as we got heavier her strength did not diminish. So after doing a couple reps with 145lbs, we added 10lbs to the bar making it 155lbs, and Sandra pressed it beating her old record of 150lbs. Congratulations on your new record Sandra! You earned it!
Workout of the Day:


Wall Balls
S.D.H.P
Push Jerks
Side Laterals
High Cable Rope Pulls


15 Reps each
10 Rounds

You're never too young to start exercising! That being said, you're never too old either!


Workout of the Day:


10 Thrusters
5 Burpees
10 Rounds
1 round every 2 minutes


10 Hang Cleans
20 Situps
10 Rounds
1 round every 2 minutes

Workout of the Day:


50 Pushups
50 Situps
50 Lunges
4 Rounds for time


30 Hang Cleans
30 Push Jerks
3 Rounds for time

Because of the weather yesterday If you were not able to do the leg workout, it can be done today. If you prefer to do arms, then no problem. Arms it is then!

Workout of the Day:


Front Squats
Jump Squats
Leg Press
Lunges
Tabata, 30 seconds work, 15 seconds rest
8 Rounds

Workout of the Day:


10 Thrusters
10 Pull Ups
10 Rounds


10 Deadlifts
10 Push Ups
10 Rounds


Do all 10 rounds of one combo before starting the next combo. You have 2 Minutes to complete each round.