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