Workout of the Day:

Touch and Jumps
Push Ups
Jumping Jacks
Ring Pull Ups
DB Thrusters
Hang Cleans
Bench Press
Jump Lunges
Cable Rows
Bike Crunches
1 Minute Each 
3 Rounds

Workout of the Day:

Wall Balls
Cable Pulldown
Ring Pushups
Lunges
Push Jerk
KB High Pull
30 Seconds Each, 6 Rounds

Workout of the Day:

Arm workout will be determined at the start of class!

Workout of the Day:

Wall balls
Cable Row
Jump Squats
Bench Press
Step Ups
Push Jerks
Row Machine
Push Ups
Battling Ropes
KB Swing
1 Minute Each
3 Rounds

Workout of the Day:

Pick your own workout!

Workout of the Day:

Bar Curls
Close Grip Bench Press
Cable Curls
Tricep Pushdowns
Incline Curls
Ring Extensions
30 Seconds work, 30 seconds rest
6 Rounds

Workout of the Day:

Push Ups
Dumbell Rows
Incline DB Press
Cable Row
Bench Press
Back Extensions
1 Minute Each
4 Rounds

Workout of the Day:

Squats
Forward Lunges
Jump Squats
Backwards Lunges
Sumo Squats
20 Reps Each
7 Rounds

Workout of the Day:

Wall Balls
KB Swing
Battling Ropes
Shins To Shoes
Step Ups
Burpees
Row Machine
Leg Raises
1 Minute Each
4 Rounds

Workout of the Day:

BIG ARM DAY!!! 

Workout of the Day:

Decline Press
Incline Press
Pushups
Deadlifts
Ring Pullups
Cable Rows
Tabata

Workout of the Day:

Back Squats
Front Squats
Jump Squats
Lunges
1 Minute on, 1 minute rest
3 Rounds
Total Reps

Workout of the Day:

KettleBell Swing

Push Jerks

Sumo Deadlift High Pulls

Lateral Raise

5 Minutes Each Exercise

As many Reps as you can do

Workout of the Day:

Thrusters
Sit Ups
1 Minute Each
10 Rounds
2 Minute rest between rounds

Workout of the Day:

Barbell Curls
Triceps Rope Pushdowns
Cable Rope Curls
Dips
Preacher Curls
Overhead DB Extensions
Tabata

Workout of the Day:

Hang Cleans
Push Jerks
Side Laterals
21-15-9

Wall Balls
Rear Laterals
Steering Wheel
High Pulls
1 Minute Each
3 Rounds

Workout of the Day:

Barbell Squats
Leg Press
Leg Extensions
Stiff Leg Deadlifts
Sumo Squats
Standing Calf Raise
Seated Calf Raise
Tabata

Workout of the Day:

Wall Balls
Ring Pull Ups
Push Ups
Lunges
KB Swings
1 Minute Each
4 Rounds

Workout of the Day:

Workout will be determined at the start of class.

Workout of the Day:

10 Clean and Jerks
10 Side Laterals
10 KB Swings
10 Rounds

Workout of the Day:

50 Jump Squats
50 Lunges
50 Sumo Squats
5 Rounds

Workout of the Day:

Bench Press
Ring Pull Ups
Incline Press
Cable Rows
Bicycle Crunches
Calf Raise
Tabata

Workout of the Day:

20 Burpees
30 KB Swings
40 Sit Ups
50 Squats
5 Rounds For Time

Renegade Arms!

Workout of the Day:

Dumbell Curls
Cable Curls
PushDowns
Dips
1 Minute on, 1 minute off
4 Rounds

Workout of the Day:

Bench Press
Pull Ups
Push Jerk
Ball Slams
Incline Press
Cable Rows
Lateral Raises
Row Machine
Rounds and Reps TBA!

Workout of the Day:

Tabata Squats (with hold at the bottom)

Back Squats
Jumps Squats
Leg Press
Leg Curl
Lunges
1 Minute Each, 3 Rounds

Workout of the Day:

Pick your own workout!

Workout of the Day:

TO BE ANNOUNCED AT THE START OF CLASS!

Workout of the Day:

Bar Curls 

Pushdowns

Hammer Curls

Overhead Extensions

Preacher Curls

Reverse Grip Push Ups

Tabata

Workout of the Day:

Push Jerks
Crunches
Side Lateral Raises
Standing Calf Raise
Overhead Wall Ball Throws
Ankle Touch Crunches
High Rope Pulls
Seated Calf Raise
1 Minute Each
4 Rounds

Workout of the Day:

50 Air Squats
40 Lunges
30 Sumo Squats
20 Jump Squats
10 Bulgarian Squats
5 Rounds

Workout of the Day:

Bench Press
Deadlifts
Incline Press
Ring Pull Ups
Push Ups
Cable Row
Shins To Shoes
Leg Raise
Tabata

Workout of the Day:

Wall Sit
5 Minutes

Progressive Sit ups
Start with 1 rep, add a rep each minute until you cannot complete the required amount of reps in a minute

Thrusters
Burpees
21-15-9
For Time

Workout of the Day:

Incline DB Curls
Triceps Pushdowns
Bar Curls
Ring Extensions
Cable Curls
Dips
1 Minute Each
4 Rounds

Workout of the Day:

Man Makers
Kettlebell Swing
Start with 1 rep, and add a rep each round until you are doing 20 reps each
For Time

Rest 5 minutes

20 Calf Raises (use weight)
20 Sit Ups
5 Rounds

Workout of the Day:

Front Squats
Leg Press
Leg Curls
1 Leg Deadlifts
Glute/Ham Raise
Rounds and Reps TBA

Workout of the Day:

Pick your own workout today.

Workout of the Day:

Hang Cleans
Thrusters
Row
Touch and Jumps
Suicide Runs
Battling Ropes
Ring Pull Ups
Wall Balls
Sit Ups
1 Minute Each
3 Rounds

Workout of the Day:

Bar Curl
Pushdowns
Incline Curl
Overhead DB Extensions
10 reps each, 10 rounds

Workout of the Day:

Push Jerk
S.D.H.P.
Lateral Raise
Wall Balls
Start with 1 rep each exercise and keep adding a rep each round until you get to 20 reps each

Workout of the Day:

Squats
Leg Press
Leg Extensions
Lunges
10 reps each, 10 rounds

Workout of the Day:

To be announced at the start of class.

Workout of the Day:

Wall Balls
Battling Ropes (I like this exercise)
KB Swing
Ball Slams
Burpees
Quick Feet
1 Minute Each
3 Rounds

Calf Raises
Shins to Shoes
Tabata Style

Workout of the Day:

Bar Curls
Cable Curls
Incline Curls
Push Downs
Lying Extensions
Ring Extensions
Tabata

Workout of the Day:

Hang Cleans
Push Jerks
High Cable Rope Pull
Side Laterals
Dumbell Press
Battling Ropes
Leg Raises
Tabata

Workout of the Day:

Back Squats
Leg Press
Leg Curls
Cable Squats
Lunges
Step Ups
Calf Raises
1 Minute Each
3-4 Rounds

Workout of the Day:

Bench Press
Cable Row
Incline Dumbell Press
Pull Ups
Sit Ups
10 Reps Each, 10 Rounds

Workout of the Day:

Touch and Jumps
Ring Rows
Sit Ups
Dumbell Thrusters
Man Makers
Box Jumps
Flutter Kicks
1 Minute Each
4 Rounds

Workout of the Day:

Bar Curls
Rope Pushdowns
Ring Curls
Rope Extensions
Hammer Curls
Dips
Tonata Style (not Tabata)

Workout of the Day:

5 Deadlifts
10 Burpees
10 Rounds 
For Time

Workout of the Day:

50 Air Squats
40 Lunges (with weights)
30 Sumo Squats
20 Jump Squats
10 Bulgarian Squats (with weights)
4 Rounds

Rest 5 minutes

1 Minute Plank
30 Crunches
4 Rounds

Workout of the Day:

10 Sumo Deadlift High Pulls
20 KB Swing
30 Push Ups
40 Sit Ups
10 Rounds
For Time

Workout of the Day:

10 Deadlifts
10 Hang Cleans
10 Push Jerks
10 Burpees
10 Rounds

Workout of the Day:

Bar Curls
Hammer Curls
Dips
Close Hands Push Ups
1 Minute Each
5 or 6 Rounds

Workout of the Day:

The Bear
   OR
Fight Gone Bad

Workout of the Day:

5 Push Ups
10 Sit Ups
15 Air Squats
As many rounds as you can do in 3 Minutes.
Rest 1 minute.
Repeat 10 times

Workout of the Day:

10 KB Swings
10 Side Laterals
10 Dumbell Push Jerks
As many rounds as you can do in 4 minutes.
1 minute rest after 4 minutes
Repeat 7 times

Workout of the Day:

Back Squat
Front Squat
Jump Squat
Lunges
1 Minute Each. Rest 1 minute between each exercise.
3 Rounds

Workout of the Day:

20 Kettlebell Swings
30 Push Ups
40 Air Squats
50 Lunges
200 Meter Run
FOR TIME

Workout of the Day:

To Be Announced

Workout of the Day:

1000m Run

Squats
Lunges
Jump Squats
Sumo Squats
TRX Jump Lunges
Tabata Style

Tabata Sit Ups

Workout of the Day:

Workout TBA at start of class!

Workout of the Day:

100 Burpees
200 Meter Run
100 Pop Squats
200 Meter Run
100 KB Swing
200 Meter Run
100 Shins to Shoes
200 Meter Run
100 Leg Raises

Workout of the Day:

Workout TBA at start of class!

Workout of the Day:

2 Minute Tabata Squats
1 Minute Wall Sit
2 Minute Tabata Squats
1 Minute Wall Sit
2 Minute Tabata Squat
1 MInute Wall Sit

The real workout will be announced after the Tabata Warmup.

Workout of the Day:

CARDIO!!!!! Workout to be announced at the start of class.

Workout of the Day:

Today's leg workout will be determined at the start of class.

Warm Ups:
5 Minutes Jump Rope
25 Arm Circles

Workout of the Day:
50 Burpees
100 Push Ups
150 Air Squats
200 Leg Raises
For Time

Workout of the Day:

5 Burpees
10 Push Jerk
15 KB Swings
As many rounds as possible in 3 minutes. 
1 Minute rest
10 Total Rounds

Workout of the Day:

Arms! Workout to be determined at the start of class.

Workout of the Day:

Deadlifts
Bench Press
Pull Ups
Push Ups
Cable Row
Dumbell Incline Press
30 Seconds each, 6 Rounds

Workout of the Day:

Leg day today. Workout will be determined at the start of class.

Workout of the Day:

Pick your own workout

Workout of the Day:

Bar Curls
Incline Curls
Ring Curls
Pushdowns
Reverse Push ups
Dumbell Extensions
30 Seconds work, 30 Seconds rest
5 Rounds each exercise

Workout of the Day:

Push Jerks
High Pulls
Wall Balls
Side Laterals
Cable Rear Laterals
Tabata

Workout of the Day:

Legs!
Workout to be determined at the start of class.

Workout of the Day:

Pick your own workout

Workout of the Day:

Pick your own workout

Workout of the Day:

Bar Curls
Close Grip Bench Press
Dumbell Curls
Rope Extensions
Cable Rope Curl
Dips
Tabata

Workout of the Day:

10 Hang Cleans
10 Thrusters
1 Round every 2 minutes for 10 rounds

Workout of the Day:

Workout to be announced at the start of class.

Workout of the day:

5 Push Ups
10 Sit Ups
15 Air Squats
200m Run
As many rounds as you can do in 30 Minutes.

ABS:
Plank
Hold for 1 minute, then rest for 30 seconds
5 Rounds

Workout of the Day:

Workout will be revealed at the start of class.

Workout of the Day:

Heavy arm day today! Exercises to be announced at the start of class.

Workout of the Day:

Max Bench Press

Workout of the Day:

Big leg day today!!! Show up to find out what fun you will be doing. Beautiful legs!!!

Workout of the Day:

Monday's workout will be a mix of your choices and mine. Be prepared to work hard, with no excuses! Have your caffeine, bring your winning attitude, and let's get it done. Remember that every exercise can be modified to accommodate any injury you may have. Good luck!

Workout of the Day:

Arms! Workout will be determined at start of class.

Workout of the Day:

Back and Chest today. Exercises to be announced at the start of class.

Workout of the Day:

Back Squats
Leg Extensions
Jump Squats
Sled Pulls
Lunges
200M Run
1 Minute Each, 3 Rounds
Workout Subject to Change

Workout of the Day:


Pick Your Own Workout!

Workout of the Day:


Bar Curls
Triceps Pushdowns
Preacher Curls
Dips
Hammer Curls
Rope Extensions
12 Reps each exercise, with a 10 second hold between each rep
3 Rounds

Workout of the Day:


Progressive Push Ups


Abs and Calves CIrcuit

Workout of the Day:


10 Sumo Squats
20 Front Squats
30 Jump Lunges
40 Jump Squats
50 Step Ups 
200m Run
5 Rounds

Workout of the Day:


Push jerk
Side Laterals
Wall Balls
High Cable Rope Pull
Sumo Deadlift High Pull
10 Reps Each
10 Rounds

Workout of the Day:


100 KB Swings
200M Run
30 Burpees
200M Run
100 KB Swings
200M Run
30 Burpees
200M Run
For Time

Workout of the Day:


Cable Curls
Triceps Pushdowns
Preacher Curls
Dips
Hammer Curls
Overhead Dumbell Extensions
Tabata, 30 seconds work, 15 seconds rest
8 Rounds

Workout of the Day:

10 Hang Cleans
10 Push Jerk
10 Rounds

Workout of the Day:


Max Squats


Followed by a leg circuit, depending on how much time is left.

Workout of the Day:


Max Bench Press
Max Deadlift

Pick your own workout today!

Workout of the Day:


Arms! 
The workout will be determined at the start of class

Workout of the Day:


5 Heavy Bench Press
10 Push Ups
10 Deadlifts
10 Rounds

Workout of the Day:


Tabata Squats

Workout of the Day:


Warmup:
15 Jumping Jacks
30 Second Running on the spot
12 Air Squats
12 Pushups
2 Rounds


Workout:
Box Jumps
Plank With a Twist
Hang Cleans
Ring Pushups
Ball Slams
Push Jerks
1 Minute Each
3 Rounds

Workout of the Day:


Pick your own workout today! Good Luck!

Workout of the Day:


Arms!
Exercises will be picked at the start of class, and will be done tabata style.

Workout of the Day:

100 Thrusters 

5 Burpees Every Minute

Perform 100 thrusters for time, but every minute on the minute you have to do 5 burpees. After your 5 burpees continue with the thrusters until the next minute.

For Time

DO NOT TRY THIS AT HOME!!!


Workout of the Day:


5 Minute Wall Sit
     Rest
4 Minute Tabata Squats
     Rest
20 Back Squats
20 Jump Squats
20 Leg Extensions
Sled Pull (1 Length of Runner)
50 Lunges
150 Meter Run
4 Rounds

Workout of the Day:


Pull Ups
Push Ups
Cable Row
Bench Press
S.D.H.P.
Dumbell Push Jerk
30 Seconds each Exercise, 8 Rounds

Workout of the Day:


As requested today will be pick your own workout ... again! Some of you missed the earlier part of the week and would like to do the leg workout. Good luck and work hard!

Workout of the Day:


5 Minute Bar Curl Hold


Lying Extensions
Incline Curls
DB Extensions
Preacher Curls
Pushdowns
Rope Cable Curls
10 Reps Each, 8 Rounds

Workout of the Day:


Pick your own workout today! Enjoy!!!

Workout of the Day:


5 Minute Wall Sit


Jump Squats
Jump Lunges
Box Jumps
Front Squats
Long Jumps
1 Minute Each, 4 Rounds

Workout of the Day:


Man Makers
Hang CLeans
Bench Press
Ring Pull Ups
Do as many reps as you can in 5 minutes for each exercise.
3 minute rest between exercises.

Workout of the Day:


Arms today! Workout will be announced at class time.

Workout of the Day:


Max Pull Ups
5 Rounds


10 Deadlifts
10 Clapping Push ups
400 Meter Run
5 Rounds

Workout of the Day:


1 Minute Front Squat
1 Minute Rest
1 Minute Back Squat
1 Minute Rest
1 Minute Air Squat
1 Minute Rest
1 Minute Lunges
1 Minute Rest
3 Rounds

Workout of the Day:


I'M BAAACK!!! 
I will take it easy on everyone today and allow everybody to pick your own workout. Tomorrow is a different story however! Enjoy your workout!

Workout of the Day:


Pick your own workout today. 

Workout of the Day:


Triceps Pushdowns
Rope Extensions
Reverse grip Pushdowns
Hammer Curls
Ring Curls
Bar Curls
10 Reps Each, 10 Rounds

Workout of the Day:


200 Skips
30 Burpees
400 Meter Run
150 Skips
20 Burpees
400 Meter Run
100 Skips
10 Burpees
400 Meter Run
50 Skips
5 Burpees
400 Meter Run
For Time

Workout of the Day:


Back Squats
Wall Sit
Jump Lunges
Leg extensions
Jump Squats
Skiers
Finish each round with 200m run. (weather permitting)
1 Minute Each, 3 Rounds


Seated Hamstring Curls
Stiff Leg Deadlifts
Stability Ball Hamstring Curls
10 Reps Each, 3 Sets

Workout of the Day:


100 Kb Swing
100 Push Ups
100 Air Squats
100 Sit Ups
100 Push Jerks
For Time