Workout of the Day


20 Ring Pull Ups
30 Push Ups
40 Situps
50 Air Squats


5 Rounds for time

Workout of the Day:


Progressive Bar Curls
Progressive Ring Extensions

Workout of the Day:


30 Air Squats
30 Jumping Lunges
30 Jump Squats
30 Squat Thrusts
30 Backward Lunges


5 Rounds

Workout of the Day:


21 Hang Clean and Jerk
21 KB Swing
15 Hang Clean and Jerk
15 KB Swing
9 Hang Clean and Jerk
9 KB Swing
For Time


DB Push Jerk
Side Laterals
Sumo Deadlift High Pulls
High Cable Rope Pulls
1 Minute Each
3 Rounds

Workout of the Day:


Max Deadlifts
5, 3, 3, 1, 1, 1


Deadlifts
Man Makers
Row
Step Ups
Push Ups
1 Minute each
3 Rounds

Workout of the Day:


Hang Cleans
Push Jerk
S.D.H.P
Ring Push ups
Long Jumps
1 Minute Each
4 Rounds
Finish with abs


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

Workout of the Day:


Bar Curl
Reverse Grip Push Up
Preacher Curl
Dumbell Extensions
Incline Curl
Ring Extensions


10 Reps Each 
10 Rounds

Workout of the Day:


10 Back Squats
10 Step Ups per leg
10 Lunges per leg
10 Leg Press per leg
10 Leg Curls


10 Rounds

Workout of the Day:


Deadlifts
Hang Cleans
Pull Ups
Cable Row
Dumbell Rows


1 Minute Each
5 Rounds

Workout of the Day:


5 Minutes Thrusters
4 Minutes KB Swing
3 Minutes Push Ups
2 Minutes Squats
1 Minute Jump Lunges


Total Reps

Workout of the Day:

Wall Balls

Pull Ups

Push Ups

KB Swing

Push Jerk

S.D.H.P

Step Ups

Row

1 Minute Each

2 Rounds

Workout of the Day:


Close Grip Bench Press
Ring Extensions
Dips
Cable Curls
Dumbell Curls
Preacher Curls
Tabata Style


Medicine Ball Situps
Frog Kicks
1 Minute Each
3 Rounds

Workout of the Day:


DB Squats
Leg Extensions
Single Leg Squat (Right Leg)
Single Leg Squat (Left Leg)
Lunges
Stiff Leg Deadlifts


1 Minute Each
3 Rounds

Workout of the Day:


Wall Balls
Front Raises
Push Jerks
Laterals
Rear Rope Pulls


1 Minute each
3 Rounds

Workout of the Day:


10 KB Swing
10 Squats
10 Push Ups
Do as many rounds as you can in 3 minutes
1 Minute rest
Repeat 7 Rounds

Workout of the Day:


10 Hang Cleans
10 Thrusters
10 Rounds for time


20 Sit Ups
20 Leg Raises
10 Rounds

Workout of the Day:


Incline DB Curl
Dips
Bar Curl
Reverse Grip Push Up
Preacher Curl
Pushdowns


1 Minute Each
3 Rounds

Workout of the Day:


Leg Extensions
Leg Press
Squats
Step Ups
Lunges
Tabata


15 Leg Curls
15 Stiff Leg Deadlifts
4 Rounds

Workout of the Day:


10 Thrusters
5 Burpees
10 Sit Ups
1 Round every 2 minutes
10 Rounds
5 Minute Rest
100 KB Swings
100 Leg Raises

Workout of the Day:


Wall Balls
Pull Ups
Push Ups
DB Push Jerks
Sit Ups


12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Start with 12 reps each, and work your way down to 1 rep each.