Workout of the Day:


DB Squat
Sumo Squat
Jump Squat
Jumping Lunges
200 Meter Run


1 Minute Each
4 Rounds

Workout of the Day:


Pull Ups
Deadlifts
Cable Row
10 Reps, 10 Rounds


Ab Roll Outs
Bike Crunches
Frog Kicks
1 Minute Each, 3 Rounds

Workout of the Day:


Air Squats
Push Ups
Sit Ups
Lunges
KB Swing
Leg Raises


50 Reps each, then 40 reps each, then 30, 20, and 10 of each.

TGIF

It's Friday again and just like last week, it's members choice. So choose the workout you want to do and give it everything you've got!

Workout of the Day:


Close Grip Bench Press
Bar Curl
Overhead Rope Extension
Incline DB Curl


10 Reps, 7-10 Rounds
Try to increase the weight each round to where you barely complete 10 reps

Workout of the Day:


Progressive Pushups

Workout of the Day:


Wall Balls
KB Swing
Burpees


1 Minute Each
6 Rounds

Workout of the Day:


No workout will be posted today! Instead, you the member get to choose what your workout will be. You can go after a personal best, or pick some random exercises and do them. It's your choice! Good Luck!!

Workout of the Day:

Bar Curls

Dips

Incline DB Curls

Overhead Rope Extensions

Preacher Curls

Pushdowns

30 Seconds on, 30 seconds off

7 Rounds each exercise

Workout of the Day:


DB Squats
Forward Lunges
Jump Squats
Backward Lunges
Sumo Squats
Step Ups


1 Minute Each
3-4 Rounds

Workout of the Day:


100 KB Swing
100 Push Jerk
100 Side Laterals
100 Cable Rope Pulls
100 Bike Crunches
100 Leg Raises (alternating legs)

THE BEAR!

Workout of the Day:


Power Clean
Front Squat with Push Jerk
Back Squat with Push Jerk
This is to be done as one rep
Repeat for 7 reps
5 Rounds
Increase the weight each round

Workout of the Day:


10 Wall Balls
5 Burpees
10 Rounds for time


20 Crunches
20 Leg raises
20 Twists (per side)
10 Rounds

Workout of the day:


Preacher Curls
Push Downs
Cable Curls
Close Grip Bench Press
Hammer Curls
Overhead DB Extensions


10 Reps Each
10 Rounds

LEGS!!!!!

For today's workout, I'm going to wait and see how much room is available in the gym. There are a few things i want in the workout but I have to make sure the space is available. It will be legs! It will be awesome! If you want to do the workout, then you will have to show up.

Workout of the Day:


Bench Press
Cable Row
Sled Pull
Push Ups
Row Machine


1 Minute Each
3 Rounds

Workout of the Day:


30 Wall Balls
30 Ring Pull Ups
30 Push Jerks
30 KB Swing


For Time

Workout of the Day:


20 Box Jumps
20 Deadlifts
20 Push Ups
20 S.D.H.P


For Time
5 Rounds
3 Minute rest between rounds

Workout of the Day:


Bar Curl
Dips


As many reps as you can do
5 Rounds

"AS MANY SQUATS"

Workout of the Day:


Back Squat 135/95, 115/75, 95/55


Do as many squats as you can with the first weight. Rest for 2 minutes and then do as many squats as you can with the second weight. Rest for 2 minutes and then do as many squats as you can with the 3rd weight. 
This is for total amount of reps that you can possibly do.

Workout of the Day:


Hang Cleans
Push Jerk
Step Ups
KB Swing
High Rope Cable Pulls
Front Raises


1 Minute Each
4 Rounds