Done for time 2 rounds, take a break between rounds Go down the list through the exercises and then come back up!   100 Jump ropes/ 50 double unders 80 Mountain climbers 60 KB Sumo squats 40 Russian twists 20 Push Press 10 Burpees   Measures cardiovascular endurance, and upper and lower body muscular endurance. […]

Plank Elbows on the ball, keep back flat and squeeze glutes together Hold 1 minute Stir the Pots Elbows on the ball, keep back flat, move arms in a circle to the right keeping your body stable, then go to the left 30 seconds each direction Roll outs Elbows on the ball, keep back flat, […]

This one is all about quick, explosive movement. Remember to use lighter weights to keep that explosion in your movement. Squat Jump x 15 One legged Long Jump x 12/leg Med ball Slam (be careful, they bounce) x 20 Bent over row x 6 (remember light weight) Sprints x 10 (the length of the group […]

So the whole point of this exercise is to break down the clean and jerk exercise into it’s base components in order to create safe and effective technique for one of the most important power lifts in the world. This will be a more informative workout of the week, but I will put a more […]

This workout is designed to be a standard upper body workout that you can work in whenever you feel like destroying your chest and arms Dumbbell Bench: 3 sets of 3-5 Dumbbell Fly: 3 sets of 6-8 Dumbbell Bent over Row: 3 sets of 6-8 Bicep Curl: 3 sets of 8-12 Dips: 3 sets of […]

This one is a simple way to learn some new cardio machines and practice on some old ones. It’s also a great way to train diverse muscle groups with your cardio without burning out too fast! Cardio Tour: 5 Min Treadmill Warm up 5 Min Treadmill Run 5 Min Row 10 min Upright or Recumbent […]

This workout is all about moving weight horizontally across the room. Feel free to grab weights and get in the group ex room for this one. Maximize your space. Get in buddy, we’re going places Dumbell Weighted Carry x 3 Minutes Lunge and Press x 20 Dumbbell Spider Walk x 10 Inch Worm w/ pushup […]

This one is all about getting you off your balance and out of your comfort zone. Be prepared to use bosu balls, stability balls, one legged exercises, and a lot of space. Bosu Ball Goblet Squat x 8 Stability Ball Pushups x 10 One Legged Long Jump x 10/leg Dumbbell Deficit Pushup (hands on dumbbells balancing […]

Much like the classic Bill Murray movie, this workout is all about repetition. Train your muscular endurance with a high rep, low weight workout designed to train your whole body! Squat Jump x 20 Bosu Pushup x 20 Weighted Bulgarian Split Squat x 10/leg Overhead Press x 20 Lunge and Twist w/ weight x 10/leg […]