Warmup: 400m run Trifecta Part 1 - 4 Rounds each Row 250m Tricep Extensions x15 Sumo Squat x20 Trifecta Part 2 - 4 Rounds each Pushup/Row...

The Mixer Russian Twist (:20 work / :10 rest x4) Full sit-up (:20 work / :10 rest x4) Wall Ball (:20 work / :10 rest x4) Rower (:20...

Warm Up - Dynamic, 10,8,6 - Med. Ball Chops, Clean and Jerk, Swings -It all Counts- Count all your reps/ calories in 2:30 sec. of work 5...

Warm Up 500m Row Stations (:30 on, :15 off x 3 rounds each) Medicine Ball Station Russian Twist Push Up to Thruster Explosive Wall Ball...

Dynamic Warm-up "The Best Never Rest" a) For Time: 3 rounds of: 400 meter Row 30 Wall Ball's b) For Grind: 5 rounds of: 1:00 Minute KB...

Warm Up - row or airdyne 5 mins Elimin"8" (8-reps per exercise. Eliminate exercise after each circuit set) Split Jerk w/ Bar Overhead...

Warmup 4 rounds of 10 pushups, 10 jump squats, 10 bicycles Workout 10:00 AMRAP (as many rounds or reps as possible) 5- pullups (scale to...

Warm up - 5min Airdyne Tabatta Friday! 8 rounds of :20 on :10 off w/ 1:00min rest between movements Box Jumps Pushup Full Situp Squat...

Partner Workout * One Works while one rests, Count your Reps as a Group* * 4:00 minute sections* Man Makers KB Swings (20 kg, 15 kg) Full...

10min Stations Goal: 4 Rounds at each Station #1 100 Jump Rope 20 DB Overhead Full Sit-ups 10 Chest-to-ball Push-ups Station #2 150m Row...