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 x10 DB Thruster x10 Leg Lifts x10 Trifecta Part 1 - 4 Rounds each Burpee x5 Inverted Row x10 DB Curl to Press x10 #Workouts

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 work / :10 rest x4) Airdyne (:20 work / :10 rest x4) Wall Squat w/ DB Press (:20 work / :10 rest x4) DB Burpee (:20 work / :10 rest x4) 5 Rounds of: Clean & Press x8 Lunge D/B V-ups x 20 #Workouts

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 Rounds of: :30 sec. Burpee :30 sec. Rest :30 sec. Row :30 sec. Rest :30 sec. Airdyne :30 sec. Rest :30 sec. Jump rope :30 sec. Rest :30 sec. Wall Ball 1:00 Rest -- repeat for rounds 2-5 -- "Kiss The Curb" Widow Maker x AMAP in 10:00 Minutes Goal= 20 #Workouts

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 Barbell Station Grappler Press w/ Olympic Bar Triple Extension Sumo to High Pull Jefferson Lift Cross Train Station Side Step Over Hurdles to Duck Under Hurdle Ring/Box Jump Overs Side Strike KB Station Front Lunge to Single Arm Press Push Press w/ Double Arm Press 1/2 Moon Abs Boxing Station 1,2 Punch on Heavy Bag (Quick Action) Front Kick o

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 Swing 1:00 Minute Hand Walk Planks c) 5 rounds of: 5 Mr. Spectacular 5 ea. Side Half Moons 10 Prisoner Jump Squats #Workouts

Warm Up - row or airdyne 5 mins Elimin"8" (8-reps per exercise. Eliminate exercise after each circuit set) Split Jerk w/ Bar Overhead Medicine Ball Wall Slam Sand Bag Pick-Up Over Shoulder Bridge Curl on Stability Ball Ring or Bar Knee-Ups Mountain Climbers T-Bar Row Pushups Stretch! #Workouts

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 banded or jumping if needed), 10-Pushups, 15 squats 10:00 AMRAP (as many rounds or reps as possible) 10 kb swings, 10 Box Jumps, 10 Jump Lunge 10:00 AMRAP (as many rounds or reps as possible) 10 Clean-Squat, 10 Bent Row, 5 Burpees #Workouts

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 Burpee #Workouts

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 Situp Jumprope Wall Ball Slam Ball #Workouts

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 20 KB Swing 10 Burpees Station #3 10 Manmakers 15 KB Sumo Squat to High Pull Lunge down/back Finisher: (10 Squat Jumps x 10 + Sprint d/b) x 3 #Workouts