Workout of the Day:

Box Squats
Close Stance Stiff Leg Deadlifts
Wide Stance Leg Press
Leg Curls
Standing Calf Raise
Seated Calf Raise
Stairs (every 2nd step, squeezing glutes)
Cable Squats
Step Downs
Wide Stance Stiff Leg Deadlifts
1 Minute Each, 2-3 Rounds

Workout of the Day:

Deadlifts
Bench Press
Pulldowns
KB Upright Rows
Overhead Press
Cable Curls
Rope Pushdowns
TRX Rows
Push Ups
Side Laterals
Incline DB Press
Sit Ups
1 Minute Each 2-3 Rounds

Workout of the Day:

Push Jerks
Hang Cleans
Cable Curls
Rope Extensions
Incline Hammer Curls
Reverse Grip Pushups
Incline Sit Ups
Hanging Leg Raises
Tabata

Workout of the Day:

Back Squats
Front Squats
Sumo Squats
Jump Squats
Air Squats
Step Downs
Lunges
Calf Raises
1 Minute on, 1 Minute off
3 Rounds

Workout of the Day:

Deadlifts
KB High Pulls
Wide Grip Cable Row
Hip Thruster Pushups
Jumping Pull Ups
Side to Side Pushups
Leg Raises
Incline DB Press
Tabata
2 Minute Spin Between exercises

Workout of the Day:

Push Press
Deadlifts
Smith Machine Incline Press
Cable Rows
Ball Slams
Battling Ropes
Renegade Rows
Medicine Ball Throws
Wall Sit
Flat DB Flyes
Sumo Deadlift High Pulls
1 MInute Each, 2-3 Rounds

Workout of the Day:

Roman Chair Leg Raise
Bar Curls
Ab Roll Outs (135lbs)
Hammer Curls
Cable Side Twists
Ring Extensions
Skipping
Overhead DB Extensions
Hanging Twisting Leg Lifts
1 Minute Each, 3 Rounds
2 Minutes hard spinning between rounds

Workout of the Day:

Front Squats
Barbell Hip Thrust
Alternating Leg Curls
Smith Calf Raise
Flutter Kicks
Seated Calf 
Stairs (every other step)
Hurdle Hops
Right Leg Step Up
Left Leg Step Up
Right Leg Reverse Lunge
Left Leg Reverse Lunge
1 Minute Each, 2-3 Rounds
   or
Tabata

Workout of the Day:

Bench Press
DB Pullovers
Upright Rows
Underhand Pulldowns
Smith Machine Overhead Press
Straight Arm Pulldown
Front Cable Raise
Ring Push Ups
Ring Pull Ups
Side Laterals
Prone Incline DB Rows
TRX Rear Laterals
1 Minute Each, 2-3 Rounds

Workout of the Day:

Barbell Row
Decline Bench Press
Wide Grip Pulldown
Incline Smith Machine Press
TRX Rows
Cable Crossovers
Jumping Chin Ups
Ladder Pushups
DB Clean and Jerk
Incline Sit Up
Hanging Leg Raises
1 Minute each, 2-3 Rounds

Workout of the Day:

Squats     -     Clubs
Pushups     -     Spades
Laterals     -     Hearts
Bicycle Crunch     -     Diamonds

Lunges     -     Clubs
Dumbell Rows     -     Spades
Overhead DB Press     -     Hearts
Mountain Climbers     -     Diamonds

Deck of Cards Workout

Workout of the Day:

Barbell Curls
Close Grip Bench Press
Bike
Barbell Roll Outs
Cable Crunches
Skipping
Zottman Curls
Lying Dumbbell Extensions
Ladder Quick Feet
Incline Sit Up
Leg Raise with Hip Thrust
Step Ups
Rounds and Reps TBD

Workout of the day:

Barbell Lunge
Stiff leg Deadlifts
Leg Press
Alternating Leg Extensions
Glute/Ham Raise
Stairs
Cable Squats
Pump Lunges
Stability ball Leg Curl
Standing Calf Raise
1 Minute each, 2 rounds

Workout of the Day:

Bench Press
Pullovers
Upright Rows
Reverse Pulldowns
Deadlifts
Smith Machine Incline Press
Rope High Pull
Cable Rows
Ring Laterals
Stability Ball Flyes
T-Bar Rows
1 Minute Each, 2-3 Rounds

Workout of the Day:

Overhead Lunges
1 Arm KB Swing
Back Extensions
Tricep Pushdowns
Preacher Curls
Step Ups
Med Ball Sit Ups
Push Ups
Bench Rows
Skipping
Ball Slams
Incline Sit Ups with Punch
1 Minute Each, 2 Rounds

Workout of the Day:

Squats
Stiff Leg Deadlifts
Jump Squats
Leg Curls
Smith Calf Raise
Glute-Ham Hamstring Raise
Seated Calf Raise
Bulgarian Squats
Single Leg Stiff Leg Deadlifts
Walking Lunges
1 Minute Each, 2 Rounds

Workout of the Day:

Barbell Curls
Deadlifts
Wide Grip Pulldowns
Overhead Press
Straight Arm Pulldowns
High Rope Pulls
Ring Push Ups
Dips
Lateral Raises
Sit Ups
Incline DB Press
1 Minute Each, 2 Rounds

Workout of the Day:

Hang Cleans
Thrusters
KB Swings
Incline Sit Ups
Cable Curls
Tricep Pushdowns
Pull Ups
Battle Ropes
Step Ups
Row Machine
Hanging Leg Raises
1 Minute Each, 2-3 Rounds

Workout of the Day:

Front Squats
Barbell Lunge
Close Stance Leg Press
Alternating Leg Extensions
Standing Calf Raise
Sumo Squats
Cable Squats
Walking Lunges
Bulgarian Squats
Step Downs
1 Minute Each, 2 Rounds

Workout of the Day:

Bench Press
Barbell Rows
Incline Barbell Press
Reverse Grip Pulldowns
Plank To Push Ups
Smith Machine Press
Cable Flyes
Ring Rear Laterals
Single Arm KB Rows
Anti Gravity Press
Supermans
Rounds and Reps TBD

Workout of the Day:

Spider Curls
DB Curls
Rope Crunches
Dips
Triceps Kickbacks
Shins to Shoes
Plank Jacks
Bicycle Crunch
Tabata, 30 Seconds work, 15 second rest

Workout of the Day:

Push Press
V Grip Pulldown
Incline Press
TRX Rows
Front Cable Raise
Cable Rope Row
Push Ups
Ring High Pull
Flat Press Flye
Crunches
Roman Chair Leg Lifts
Tabata

Workout of the Day:

Rope Pulls
Hurdle Jumps
Quick Feet Ladder Run
Farmers Walk
Seated Dumbell Press
Sit Up Medicine Ball Throws
Burppees
Upright Rows
TRX Knee Tucks With Push Up
Back Extensions
1 Minute Each, 2-3 Rounds

Workout of the Day:

Incline Curls
Bar Curls
Jumping Jacks
Plank
Otis Ups
Stairs
Reverse Pushdowns
Rope Extensions
Ring Push Outs
Skipping
Leg Raise Hip Thrusts
1 Minute Each, 2-3 Rounds

Workout of the Day:

Decline Bench Press
Deadlifts
Smith Machine Press
Cable Flyes
Ring Pull Ups
Ring Push Ups
Bench Rows
Front Raises
Landmines
Incline DB Press
Pull Ups
Rounds and reps TBD

Workout of the Day:

Push Jerks
Front Raise
Sumo Deadlift High Pulls
Cable Rope Rows
Ring Push Ups
Battle Ropes
Ball Slams
Wall Balls
Row Machine
One Arm Laterals
1 Minute Each, 2-3 Rounds

Workout of the Day:

Bar Curls
Preacher Curls
DB Curls
Rope Extensions
Pushdowns
Dips
Incline Sit Up
Abs Roller
Heel Taps
KB Twist
Hanging Knees To Elbows

Workout of the Day:

Front Squats
Stiff Leg Deadlifts
Alternating Leg Extensions
Sumo Squats
Seated Calf Raise
Lunge Pumps
Step Ups
Walking Lunges
Air Squats
Static Squat
Standing Calf Raise
1 Minute Each, 2 Rounds

Workout of the Day:

Bench Press
Deadlifts
Upright Rows
Pull Downs
TRX Rows
Incline Press
Straight Arm Pulldown
Push Ups
Side Laterals
Rear Laterals
Dumbell Flyes
T-Bar Rows
1 Minute Each, 2 Rounds

Workout of the Day:

Barbell Glute Bridge
Hang Clean And Press
Push Ups
Back Extensions
Single Arm Cable Row
Skipping
Plank With Plates
Sumo Squat Calf Raise
Burpees 
Dumbbell Cross Punches
1 Minute Each, 2-3 Rounds

Workout of the Day:

Reverse Grip Push Ups

Spider Curls

Abs Roller

Cable Crunch

Ring Extensions

Hammer Curls

Shins To Shoes

TRX Crunch

Reverse Curls

Hanging Knees To Elbows

1 Minute Each, 2-3 Rounds

Workout of the Day:

Back Squats
Stiff Leg Deadlifts
Leg Press
Leg Curls
Side Box Squat
Smith Machine Front Squats
Seated Calf Raise
Standing Calf Raise
Lunge Pumps
Step Ups
1 Minute Each, 2 Rounds

Workout of the Day:

Bench Dumbell Rows
Bench Press
Front Raise
Reverse Grip Pulldowns
Inverted Rows
Cable Flyes
Battling Ropes
Side Laterals
Wall Balls
T-Bar Rows
Incline Dumbell Press
Tabata

Workout of the Day:

Single Leg Plank
Bar Curls
Stairs
Triceps Pushdowns
Preacher Curls
Jumping Jacks
Triceps kick Backs
Bicycle Crunches
Mountain Climbers
Incline Sit Ups
Hanging Leg Raises
Spin Bike
1 Minute Each, 2 Rounds

Workout of the Day:

Bench Press
Hang Cleans
TRX Rows
KB Swings
Cable Rear Laterals
Rope Pulls
Side Planks
Man Makers
Row Machine

Workout of the Day:

Squats    -   Clubs
Lunges    -    Spades
Jump Squats    -    Diamonds
Sumo Squats   -    Hearts

Stiff Leg Deadlifts   -   Diamonds
Calf Raise   -   Hearts

Deck Of Cards Workout

Workout of the Day:

5 Pushups
10 Sit Ups
15 Squats
Do as many rounds as you can in 3 Minutes. take 1 minute rest,
Repeat for 10 Rounds

Workout of the day:

Ring Roll Outs
Butt Ups
Crunch with feet on bench
Arms Extended Leg Raise (holding weight)
Overhead DB Extensions
Close Grip Bar Curls
Close Grip Bench Press
Rope Cable Hammer Curls

Tabata

Workout of the Day:

Wide Stance Back Squats
Close Stance KB Squats
Leg Press
Leg Extensions
Smith Machine Lunges
Seated Calf Raise
Cable Lunges
Long Jumps
Single Leg Stiff Leg Deadlifts
Stiff Leg Deadlift Calf Raise

Workout of the Day:

Incline Dumbell Rows
Decline Bench Press
Reverse Grip Pull Down
KB Upright Row
Incline Smith Machine Press
Straight Arm Pull Down
Cable Front Raise
Pull Ups
Isometric Wipers
Lateral Raises
Landmine Jammer Press

1 Minute each, 2-3 Rounds

Workout of the Day:

Butt Lift With Barbell
Steering Wheels
Reverse Hyperextensions
Cable Rotations
Battle Ropes
Supermans
Dumbell Clean and Press
Row Machine
1 Minute Each
2-3 Rounds

Workout of the Day:

Windshield Wipers
Body Ups
Twisting Frog Kicks
Cable Curls
Cable Rope extensions
Russian Twist
Decline Leg Raise
Incline Curl
Hanging Twisting Leg Raise

Tabata

Workout of the Day:

Front Squats
Stiff Leg Deadlift (feet together)
Stiff Leg Deadlift (Sumo Stance)
Leg Press (Wide Leg)
Seated Leg Curls
Standing Calf Raise
Glute/Ham Raise
Seated Calf Raise
Step Ups
Bulgarian Squats
Ball Leg Curls

1 Minute Each
2-3 Rounds

Workout of the Day:

Dumbell Pullover
Medicine Ball Pushups
Close Grip Pulldowns
Trap bar Deadlifts
Cable Crossovers
Wide Grip Pull Ups
Stability Ball Chest Flyes
Incline Rear Laterals
TRX Pushups and Crunch
Ball Slams
Incline Press Flyes

1 Minute Each, 2-3 Rounds
               OR
Tabata

Workout of the Day:

Hang Cleans
KB Swing
Cable Row
Ring Push Ups
Renegade Rows
Burpees
Squat Hold
Wall Balls

Tabata

Workout of the Day:

30 Meters Uphill Lunges
30 Meters Downhill Lunges
4 Rounds

Back Squats
Front Squats
Leg Press
Jump Squats
Leg Curls
Standing Calf Raise
Seated Calf Raise
1 Minute Each
2-3 Rounds

Workout of the Day!

Bench Press
Deadlifts
Push Jerk
Underhand Pull Downs
Push Ups
Bent Over Rows
Straight Arm Pull Downs
High Rope Pulls
Jumping Pull Ups
Incline Dumbell Press
Side Laterals

1 Minute Each, 3 Rounds

Workout of the Day:

Bench Press
Bar Rows to Chest
Front Raise
Wide Pull Downs
Incline Press
Cable Flyes
Ring Pull Ups
Alternating Shoulder Press
Pull Overs
Medicine Ball Throws
T-Bar Rows
1 Minute Each, 2 Rounds

Workout of the Day:

Back Squats
Front Squats
Leg Press
Leg Curls
Jump Squats
Cable Squats
Lunges
Sumo Squats
Calf Raise
1 Minute Each exercise,
1 Minute Spin Bike Between each exercise
2-3 Rounds - Depending on time!

Workout of the Day:

Push Ups
TRX Rows
Sit Ups
Leg Raise
Start with 2 reps each, then 4 reps, 6 reps, 8, 10, 12, 14, 16, 18, 20.

Workout of the Day:

Hang Cleans and Push Jerk
Deadlifts
Step Downs
Man Makers (Floor part only)
Wall Balls
Row Machine
1 Minute Each, 3 Rounds

Workout of the Day:

Bar Curls
Pushdowns
Preacher Curls
Ring Extensions
Crunches
Leg Raises
10 reps each, 10 rounds

Workout of the Day:

Push Jerks
High Pulls
Rear Dumbell Laterals
Wall Balls
High Rope Pulls
1 Minute Each, 4 Rounds

Workout of the Day:

Squats
Leg Press
Jumping Lunges
Leg Curls
Sumo Squats
Seated Calf Raise
Tabata

Workout of the Day:

Bench Press
Pull Ups
Max Reps

Workout of the Day:

Hammer Curls
Bar Curls
Preacher Curls
Pushdowns
Dips
Close Grip Pushups
30 Seconds each
6 Rounds

Workout of the Day:

Front Squats
Jump Squats
Leg Press
Sumo Squats
Cable Squats
Lunges
Standing Calf Raise
45 seconds each, 45 second rest between each exercise
3 Rounds

Workout of the Day:

Incline Presses
Ring Push Ups
Stability Ball Flyes
Ring Pull Ups
Cable Rows
Pulldowns
Rounds and Reps TBD!

Workout of the Day:

Arm day today! Workout will be announced at start of class. 

Workout of the Day:

Hang Cleans
Push Jerks
Rope Pulls
Dumbell Presses
High Rope Pulls
1 Minute Each, 4 Rounds

Workout of the Day:

20 Squats
20 Lunges
20 Jump Squats
20 Sumo Squats
3 Flights Stairs
Rounds TBD!

Workout of the Day:

Bench Press
Pulldowns
Crunches
Push Ups
Cable Row
Leg Raises
1 Minute Each, 4-5 Rounds

Workout of the Day:

Alternating DB Curls
Overhead DB Extensions
Preacher Curls
Rope Pushdowns
Bar Curls
Close Grip Pushups
45 Seconds each, 5 Rounds

Workout of the Day:

Hang Cleans
Push Jerks
Steering Wheel Turns
High Rope Pulls
KB Swings
Side Laterals
1 Minute on, 1 Minute rest, 3 Rounds

Workout of the Day:

Back Squats
Front Squats
Jump Squats
Sumo Squats
Lunges
Renegade Style

Workout of the Day:

Deadlifts
Bench Press
Pull Downs
Incline Press
Ring Pullups
Ring Pushups
1 Minute Each, 3-4 Rounds

Workout of the Day:

Bar Curls
DB Curls
Rope Curls
Dips
Push Downs
DB Overhead Extensions
30 Seconds each, 7 Rounds

Workout of the Day:

Push Jerks
Lateral Raises
Rope High Pulls
10 reps each, 10 rounds

Workout of the Day:

30 Push Ups
30 KB Swings
30 Ab Rollers
6 Rounds

Workout of the Day:

Air Squats
Tabata

10 Squats (Pick a weight that you can only do for 10 reps)
20 Jump Squats
30 Lunges
7 Rounds

Workout of the Day:

Bench Press
PullDowns
Ring Push Ups
Ring Pull Ups
Crunches
1 Minute Each, 5 Rounds

Workout of the Day:

Leg workout will be announced at start of class!

Workout of the Day:

Progressive Push Ups
Progressive Rows

Workout of the Day:

Back Squats
Stiff Leg Deadlifts
Leg Press
Leg Extensions
Sumo Squats
Lunges
1 Minute Each, 3 Rounds

Workout of the Day:

Push Ups
Pull Ups
Thrusters
KB Swing
S.D.H.P
Sit Ups
1 Minute Each
3-4 Rounds

Workout of the Day:

Bench Press
Pull Ups
Max Reps, 5 Rounds

Workout of the Day:

Back Squats
Front Squats
Leg Presses
Leg Curls
Lunges
1 Minute Each, 1 Minute rest between each exercise
3 Rounds

Workout of the Day:

Push Jerks
Sumo Deadlift High Pulls
Lateral Raises
KB Swings
10 Reps Each, 8 Rounds

Workout of the Day:

Bench Press
PullDowns
Incline Press
Cable Rows
Man Makers
Bicycle Crunches
1 Minute each, 4 Rounds

Workout of the Day:

Leg Extensions
Lunges
Bulgarian Squats
Stiff Leg Deadlifts
Standing Calf Raise
45 Seconds each exercise
5 Rounds

Workout of the Day:

Bar Curls
DB Curls
Ring Curls
Rope Extensions
Overhead Extensions
Dips
30 Seconds Each
6 Rounds

Workout of the Day:

Deadlifts
Push Jerks
Sumo High Pulls
Incline Press
High Rope Pulls
Laterals
1 Minute each, 4 Rounds

Workout of the Day:

Tabata Arms! Exercises TBD!

Workout of the Day:

It's a surprise!!!

Workout of the Day:

Front Squats
Leg Press
Stair Sprints
Lunges
Leg Extensions
Jump Squats
Rounds and Reps TBD!

Workout of the Day:

DeadLifts
Bench Press
Pull Ups
Push Ups
Row
Incline Press
30 Seconds on, 30 Seconds off
8 Rounds