Workout of the Day:


Bar Curls
Dips
Max reps, 5 rounds

Workout of the Day:


Bench Press
Pull Ups
Max Reps, 5 Rounds

Workout of the Day:


Squats
Leg Extensions
Lunges
Sumo Squats
Bike
1 Minute Each, 1 Minute rest between each exercise
3 Rounds

Workout of the Day:


15 Dumbell Push jerks
20 Sumo Deadlift high Pulls (S.D.H.P.)
400m Run
5 Rounds For time


20 Shins to Shoes
20 Frog Kicks
20 Bicycle Crunches (per side)
5 Rounds

Workout of the Day:


Pick your own workout today. Yeah!!!

Workout of the Day:


Today's arm workout will be determined at class time. Don't miss it!

Workout of the Day:


Wall Balls
Deadlifts
Push jerks
SDHP
Row
Tabata, 30 seconds work, 15 seconds rest
7 Rounds

Workout of the Day:


400m Run
50 KB Squats 
40 Jump Squats
30 Jump Lunges
5 Rounds


20 Standing Calf Raise (Holding a Dumbell)
20 Sit Ups
20 Leg Raises
6 Rounds

Workout of the Day:


Max KB Swing


20 Burpees
200 Meter Run
7 Rounds for Time

Workout of the Day:


Bar Curls
Reverse Pushups
Preacher Curls
Push Downs
Cable Curls
Ring Extensions
Rounds and Reps TBD!

Workout of the Day:


Ring Pull Ups
Ring Push Ups
Deadlifts
Incline DB Press
Cable Rows
Bench Press
Tabata

Workout of the Day:


Tabata Squats
400 Meter Run


Front Squats
Weighted Step Ups
Jump Squats
Leg Extensions
Weighted Lunges
Seated Calf Raise
1 Minute Each, 3 Rounds
Finish each round with a 400 meter run.

Workout of the Day:


Max Hang Cleans
5, 4, 3, 2, 1 ,1, 1


10 Hang Cleans 
10 Push Jerks
10 Rounds For Time

Workout of the Day:


10 Burpees
20 KB Swings
400 Meter Run
5 Rounds for time


Abs

Workout of the Day:

Dips

Bar Curls 

Lying Extensions

Preacher Curls

Overhead DB Extensions

Cable Rope Curls

4 Minutes Each Exercise

Do as Many reps as you can

Calf Raises

Abs

Workout of the Day:


Max Bench Press
5, 4, 3, 3, 1, 1, 1...


Push Ups
Ring Pull Ups
Wall Balls
Ball Slams
Push Jerk
F.G.B Style

Workout of the Day:


5 minutes skipping
Warmup


Back Squats
Box Jumps
Overhead Lunges
Long Jumps
Leg Extensions
Stiff Leg Deadlifts
1 Minute Each
3 Rounds

Workout of the Day:


10 Hang Cleans
10 Thrusters
10 Rounds
90 seconds per round


10 Deadlifts
10 Burpees
10 Rounds
90 Seconds per rounds


Back Extensions
Leg raises
Plank
Seated Calf Raise
Standing Calf Raise
30 Seconds Each
3-4 Rounds

Workout of the Day:


Pick your own workout today!

ARMS!

Workout of the Day:


Barbell Static Holds
Dips Static Holds
5 Minutes Each


Barbell Curls
Dips
Hammer Curls
Pushdowns
30 Seconds Each
5 Rounds

Workout of the Day:


Bench Press
Cable Rows
DB Push Jerks
Push Ups
Ring Pull Ups
Side Laterals
30 Seconds Each, 6 Rounds

Workout of the Day:


Back Squats
Front Squats
Jump Squats
Air Squats
Sumo Squats
Tabata