Workout of the Day:


Bar Curls
Preacher Curls
Triceps Pushdowns
Dips
Crunches
Frog Kicks
Ball Twists


Tabata, 5 Minutes each exercise, 20 seconds work, 10 seconds rest.

Workout of the Day:


Progressive Squats
This is going to be done a little different than normal. Start at 1 rep and add a rep each minute until you get to 15 reps. Once you get to 15 reps, you will start subtracting a rep each minute until you get down to 1 rep


15 Stiff leg deadlifts
15 Seated leg curls
15 Lunges (per leg)
5 Rounds

Workout of the Day:


Deadlifts
Thrusters
Pull Ups
Push Ups
Rope Pulls


1 Minute Each
4 Rounds

Workout of the Day:


20 Overhead Squats
20 KB Swings
10 Rounds


20 Sit Ups
20 Leg Raises
10 Rounds

Pick your own workout and give it everything you've got! Remember, the goal every time you come in to workout, is to do better than before. Every workout should surpass the one before. If you're not trying to do better, then you will NOT be better. Give it everything you've got every time you come in, and before you know it, you will be at a level that you've only dreamed of achieving! Don't wait until tomorrow to try harder. Do it today! Do it NOW!!!

Workout of the Day:


Bar Curls
Dips


5 Rounds of as many reps as you can do. Weight on the bar curl will obviously be different for each person. 

Workout of the Day:


Squats
Start with 20 reps, increase the weight, and decrease the reps by 2 each set until you are only doing 2 reps.


Tabata Squats


200 Lunges

Workout of the Day:


Hang Cleans
KB Swing
Rope Pulls
Ring Push Ups
1 Minute Each, 5 Rounds


Crunches
Bike Crunches
Leg Raises
50 Reps Each, 2 Rounds

Workout of the Day:


Burpees
Ring Pull Ups
Wall Balls
S.D.H.P
Push Jerks
Sit Ups
1 Minute Each
3 Rounds


Frog Kicks
Plank
1 Minute Each
3 Rounds

Well it's Friday again, and as we have been doing the past few weeks, today's workout is members choice. You can go for a personal record, or choose any random workout to do. Give it  your best and work as hard as you can!

Workout of the Day


Preacher Curls
Incline Curls
Hammer Curls
Close grip Bench Press
Dips
Rope Extensions


Tabata

Workout of the Day:


Tabata Squats


Leg Press
Leg Curls
Cable Squats
Lunges
Jump Squats


1 Minute Each
3 Rounds
Total Reps

Workout of the Day:


Deadlifts
Bench Press
Pull Ups
Push Ups
Cable Row
DB Press


1 Minute Each
3-4 Rounds

Workout of the Day:


Hang Cleans
Push Jerks
Ring Pull Ups
KB Swing
30 Seconds on, 30 Seconds off
7 Rounds


Crunches
Frog Kicks
Tabata style, alternating exercises

Workout of the Day:


Bar Curls
Overhead DB Extensions
Preacher Curls
Lying Triceps Extensions
Cable Curl
Rope Pushdowns


Start with 10 reps of each, then 9, 8, 7...down to 1 heavy rep of each exercise.

Workout of the Day:


Squats 135/95
Step Ups 30/20
Lunges 30/20
Leg Extensions 90/60
Stiff Leg Deadlifts 115/85


Tabata

Workout of the Day:


KB Swing
Ring Pull Ups
Wall balls
SDHP
Push Ups
Row


1 Minute Each
3-4 Rounds

It's Friday and that means that today's workout is your choice. Good luck to all!
As a reminder, Monday is a holiday so there won't be any classes. So have a great workout today, have a great weekend and I'll see you all on Tuesday.

Workout of the Day:


Bar Curl
Dips
Preacher Curl
Reverse Grip Pushup
Cable Curl
Pushdowns


Tabata