Workout of the Day:


Pull Ups
Wall Balls
Sumo Deadlift High Pulls
Push Jerks
Row Machine
1 Minute Each, 4 Rounds

Workout of the Day:


Progressive Push Ups
Start with 1 push up and add a push up each minute until you can no longer complete the required push ups within the minute


25 Crunches
25 Leg Raises
25 Bicycle Crunches
25 Side to Side Crunches (Wiggles)
5 Rounds

Workout of the Day:


Normally I let everyone decide what they want to do on Friday's. But today I'm going to choose.


21 Clean and Jerks
21 Burpees
15 Clean and Jerks
15 Burpees
9 Clean and Jerks
9 Burpees
For Time


Pull Ups
Push Ups
Air Squats
Sit Ups
1 Minute each
3 Rounds

Workout of the Day:


Barbell Curls
Dips
Max Reps, 4 Rounds


Incline Curl
Pushdowns
Preacher Curl
Rope Extensions
Tabata

Crazy Legs!

Workout of the Day:


10 Dumbell Squats
10 Jump Squats
10 Rounds
1 Round per minute


Tabata Jump Lunges
30 seconds work, 15 seconds rest
8 Rounds


Seated Leg Curl
Stiff Leg Deadlift
15 Reps each, 4 Rounds

Workout of the Day:


Side Laterals
Hang Cleans
Push Jerk
10 Reps Each, 10 Rounds
2 Minutes per round


High cable Rope Pulls
4 Sets, 10 Reps


Standing Calf Raise
V Ups
Seated Calf Raise
Plank
1 Minute Each, 3 Rounds

Workout of the Day


Bench Press
Deadlifts
Ladder Push Ups
Ring Pull Ups
Incline Push Ups
Dumbell Rows


Sets and Reps to be determined

Pick your own workout today. Good luck!

Workout of the Day:


Barbell Curls
Cable Curls
Concentration Curls
Pushdowns
Ring Extensions
DB Extensions


30 seconds work, 30 seconds rest
7 Rounds

Workout of the Day:


Front Squat
Lunges
Step Ups
Leg Curls
Stiff Leg Deadlifts


1 Minute Each
4 Rounds

Workout of the Day:


Max Hang Cleans
We're going for a 1 rep max


50 KB Swings
50 Sumo Deadlift High Pulls
4 Rounds For Time


Standing Calf Raise
30 Seconds work, 15 Seconds rest
8 Rounds

Workout of the Day:


Max Bench Press
5 Reps, 4 reps, 3, 2, 1, 1...


Bench Press
Ring Push Ups
Plank Rows
Cable Rows
Tabata Style

Workout of the Day:


Wow what a week! Some pretty insane workouts and everyone got through them. Awesome job everyone! It's that time of week again where you have the choice of what you want to do. Pick well and good luck!

Workout of the Day:


Ring Curls
Lying Triceps Extensions
Hammer Curls
Dips
Cable Curls
Rope Pushdowns


Rounds and reps TBD

Workout of the Day:


Air Squats
Lunges
Jump Squats
Lunges
Sumo Squats
Lunges
1 Minute Each
5 Rounds

Workout of the Day:


10 Deadlifts 185/125
20 Pushups
10 Rounds. Each round is 2 minutes. Whatever is remaining of the 2 minutes is your rest time.


Bench Press
Pull Ups
Incline DB Press
Cable Row
Sit Ups
1 Minute Each, 3 Rounds

THE BEAR

Workout of the Day:


Power Clean
Front Squat
Push Jerk
Back Squat
Push Jerk from behind the head to the front
Touch the floor with the weight


This is 1 rep. Do this sequence for 7 reps. That is 1 round. Perform 5 rounds trying to increase the weight each round until you reach your max weight.

Pick your own workout today. You must include thrusters in the workout! Good Luck!

Workout of the Day:


Bar Curls
Triceps Pushdowns
Preacher Curls
Reverse Grip Pushups
Incline Curls
Rope Extensions
Tabata

Workout of the Day:


Dumbell Jump Squats
Step Ups
Sumo Squat
Squat Holds
Mountain Climbers
30 Seconds Work, 15 Seconds Rest
5 Minutes per Exercise

Workout of the Day:


100 KB Swings
20 Burpees
100 Hang Cleans
20 Burpees
100 Plank Rows
20 Burpees
100 DB Presses
20 Burpees


1 Round For Time

HAPPY NEW YEAR!!

Workout of the Day:


Pick your own workout. Pick 5 or 6 exercises to do in a fight gone bad style workout.