Workout of the Day:


Bar Curls
Pushdowns
Hammer Curls
Rope Extensions
Preacher Curl
Close Grip Pushups (chest to floor)


7 Reps each
10 Rounds
Make sure weight is heavy enough to barely complete 7 reps

Workout of the Day:


25 Back Squats
25 Leg Press
25 Leg Extensions
25 Sumo Squats
25 Lunges (per leg)
200 Meter Run
5 Rounds

Workout of the Day:


10 Burpees
20 Sit Ups
30 Jump Squats
40 Push Ups
50 Lunges


4 Rounds For Time

Workout of the Day:


Deadlifts
Thrusters
21, 15, 9. Do each exercise for 21 reps, then for 15 reps each, then for 9 reps each. 
this is to be done as fast as you can.


Crunches 
Leg Raises
1 Minute each
Take a minute rest after completing both exercises.
Repeat for 5 rounds


This workout is to be done at your own gym. There are no LEAN AND EXTREME classes today. Sorry for any inconvenience.

Workout of the Day:


Bar Curls
Dips
Hammer Curls
Pushdowns


1 Minute Each
5 Rounds

Workout of the Day:


Front Squat 115/75
Back Squat 115/75
Air Squat
400 Meter run


1 Minute on
1 Minute off
3 Rounds

Workout of the Day:


Progressive Push Jerk
Progressive Hang Cleans

Workout of the Day:


10 Push Ups
10 Jump Squats
As many rounds as you can do in 2 minutes
1 minute rest
Repeat for 10 rounds

Workout of the Day:


Progressive Push Ups
Rest
Pause Squats
Get into the squated position and hold for 5 seconds. Stand up and get right back into the squatted position
10 Reps, 5 Rounds

Workout of the Day:


Hammer Curls
Push Downs
Preacher Curls
Rope Extensions


30 Seconds work, 30 seconds rest
8 Rounds each exercise

Workout of the Day:


25 Squats
50 Lunges
400 Meter Run


4 Rounds for Time

Workout of the Day:


Deadlifts
Push Jerks
Ring Pull Ups
Rear Cable Laterals
Lateral Raises


1 Minute Each 
4 Rounds

Workout of the Day:

5 Push Ups

10 Situps

15 Air Squats

As many rounds as you can do within 3 Minutes.

Rest 1 minute

Repeat for 10 rounds

Workout of the Day:

5 Push Ups

10 Situps

15 Air Squats

As many rounds as you can do within 3 Minutes.

Rest 1 minute

Repeat for 10 rounds

Workout of the Day:


Thrusters
Pull Ups
21 reps, 15 reps, 9 reps of each exercise


25 Kb Swing
10 Burpees
200 Meter Run
4 Rounds for Time

Workout of the Day:


Incline DB Curl
Barbell Curl
Preacher Curl
Dips
DB Extensions
Pushdowns


Tabata, 20 seconds work, 10 seconds rest, 8 rounds


There will not be a 4pm class today. Sorry for any inconvenience.

Workout of the Day:


20 DB Squats
20 Lunges
20 Sumo Squats
200 Meter Run
7 Rounds For Time

Workout of the Day:


Push Jerk
3 Rep Max


Wall Balls
SDHP
Box Jumps
Push Jerk
Row
1 Minute Each
3 Rounds

Workout of the Day:


200 Meter Run
15 Pull Ups
20 Push Ups
25 KB Swing
5 Rounds for Time


Tabata Squats

Workout of the Day:


10 Thrusters
10 Burpees
2 Minutes per round
10 Rounds
Wall Balls
KB Swing
S.D.H.P
Bike Crunches
1 Minute Each
3 Rounds

Workout of the Day:


Tricep Pushdowns
Ring Extensions
Close Grip Push Up
Dumbell Curls
Bar Curls
Rope Cable Curls


30 Seconds work
30 Seconds rest
6 Rounds each

Workout of the Day:


100 Air Squats
Lunge 50 meters
Sprint 50 Meters
Lunge 50 Meters
Sprint 50 Meters
Lunge 50 Meters
Sprint 50 Meters
Lunge 50 Meters
Sprint 50 Meters
100 Air Squats
Rest
Leg Press
Leg Extensions
Stiff Leg Deadlifts
1 Minute Each
3 Rounds