Strength Incline Dumbell 6 x 8 T Bar Row 6 x 8 Every 3 Minutes Standing Shoulder Press 6 x 8 Single Arm Row 6 x 8 Every 3 Minutes Workout of The Day 12 Minute AMRAP 15 Air Squats ... Read More

Monday Workout of The Day 7 Rounds 1 Minute per station 7x 49 Minutes total Row for Calories Burpees to 6" target Russian Twist/Air Bike (alternate rounds) Ski Erg Russian Kettlebell Swing 1.5/1.0 Jumprope Singles 200 Meter Run/Box Jump Overs ... Read More

Monday 100 Double Unders 800 Meter Run 60/45 Calorie Row 50 Double Unders 400 Meter Run 30/20 Calorie Air Bike then 20 Minutes Stairmaster Mobility Wednesday Deadlift 4 x 10 Paralette Push Ups 4 x 10 Every 2 Minutes 5 ... Read More

Monday Power Clean + Front Squat 7 x 2 + 7 GHD Sit Ups 7 x 10 Every 2 Minutes Alternating Reverse Lunge BB 3 X 20 Toes to Rings 3 x 15 Every 2:30 Minutes Leg Press 3 x ... Read More

Standing Shoulder Press DB 5 X 10 Machine Row 5 x 10 Traditional Sit Ups 5 x 15 Every 2:30 Minutes Shoulder to Overhead 5 x 8 Strict Pull Ups 5 x 10 GHD Sit Ups 5 x 15 Every ... Read More

Monday 50-40-30-20-10 Slideboard Hollow Rocks Front Squats 6 x 7 Paralette Push Ups 6 x 10 GHD Sit Ups 6 x 10 EVery 3 Minutes Workout of The Day 10 Rounds 7 Thrusters 75/55 7 Pull Ups 7 Burpees then ... Read More

Monday Tuesday Back Squat 6 x 8 Rope Climb 6 x 2 Every 2:30 Minutes Curtsy Squats 3 x 10/10 Wall Walks 3 x 3 Every 2 Minutes Romanian Deadlifts 3 x 10 Burpee Pull Ups 3 x 10 Every ... Read More

Monday Back Squats 7 x 7 Rope Climbs 7 x 2 Every 2:30 Minutes Deadlifts 3 x 10 Push Ups 3 x 20 Every 2:30 Minutes Workout of The Day 2 Rounds 800 Meter Run 30 Wall Balls 20 GHD ... Read More

Monday Tuesday Flat Bench DB 5 x 10 Bicep Curl BB 5 x 10 Every 2:30 Minutes Weighted Dips 3 x 8 Hammer Curl 3 x 20 Every 2:30 Minutes Flat Bench BB 3 X 10 Concentration Curl 3 x ... Read More

Monday Flat Bench Press DB 6 X 10 Pendlay Row 6 x 10 GHD Sit Ups 6 x 12 Every 2:30 Minutes Flat Bench Barbell 4 x 10 Single Arm Row 4 x 10/10 Ball Slam Complex 4 x 5/5/5 ... Read More