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