Workout of the Day:


Back Squats
Front Squats
Air Squats
Lunges
1 Minute on, 1 Minute off
3 Rounds

Workout of the Day:


20 KB Swings
10 Burpees
10 Rounds For Time

Workout of the Day:


Thrusters
Deadlifts
Push Ups
Box Jumps
Row
1 Minute Each, 4 Rounds

It's Friday and we all know what that means... besides that tomorrow is the beginning of the weekend... it's pick your own workout day! Make it hard and make it fun! Yes a hard workout is fun! Good luck!!!

Workout of the Day:


Bar Curls
Dips
Hammer Curls
Rope Extensions
Tabata

Workout of the Day:


Leg Extensions
Squats
Lunges
Sumo Squats
Step Ups
Stiff Leg Deadlifts


1 Minute each, 4 Rounds
Count reps!

Workout of the Day:


Max Deadlift
5, 4, 3, 2, 1, 1, 1


Hang Cleans
Push Ups
15 Reps each, 6 Rounds

Workout of the Day:


Wall Balls
KB Swing
20 each exercise, 18 each, 16, 14...2 each exercise.
For Time

Workout of the day:


As a group pick 3 biceps and 3 triceps exercises, and perform each exercise in tabata style.

Workout of the Day:


Front Squats
Leg Press
Lunges
Step Ups
Rounds and reps to be determined

Workout of the Day:


Bench Press
Ring Pull Ups
Push Ups
Cable Row
1 Minute Each, 5 Rounds

Workout of the Day:


10 Thrusters
10 Burpees
10 Rounds
You have 2 minutes to complete each round before you have to do it again.


10 Hang Cleans
20 Situps
10 Rounds
You have 2 minutes to complete each round before you have to do it again.

Pick your own workout today! Good luck!

Workout of the Day:


Bar Curls
RIng Extensions
Hammer Curls
Head Cavers (Lying Extensions)
Cable Curls
Rope Pushdowns
Tabata

Workout of the Day:


Squats
Stiff Leg Deadlifts
Leg Press
Leg Extensions
Jump Squats
Lunges
Step Ups
Cable Squats
1 Minute Each, 3 Rounds

Workout of the Day:


Deadlifts
Push Ups
Pull Ups
Bench Press
30 Seconds each, 8 Rounds


Calves and abs circuit

Workout of the Day


Hang Cleans
Push Jerks
Sumo Deadlift High Pulls
KB Swings
Burpee Hurdle Jump
Tabata

Pick your own workout!

Workout of the Day:


Pick your own workout today. You can pick something to do on your own or as a group. Good luck!

Workout of the Day:


Incline Curls
Bar Curls
30 Seconds each, 6 Rounds
Pushdowns
Dips
30 Seconds each, 6 Rounds


Standing Calf Raise
Seated Calf Raise
Calf  Stretch
1 Minute Each, 3 Rounds

HOLY LEGS!

Workout of the Day:


Squats (Alternate between front and back each round)
Jump Squats
Weighted lunges
1 Minute Each, 10 Rounds