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

Warmup 3 rounds - 25 air squats + 10 push ups Station 1 - 6 min to complete as many rounds or reps as possible Row x 150 Wall Ball x 15 Jump rope x 100 Station 2 - 6 min to complete as many rounds or reps as possible Barbell Thruster x 10 Jumping Pullups x 10 Box Jumps x 10 Station 3 - 6 min to complete as many rounds or reps as possible Shadow Boxing x 50 total Jump Squats x 15 Jackknifes x 15 Ball Slams x 15 #Workouts

Warmup: Jumprope warmup- 8 sets :20 on :10 off 3 sets of... Thrusters - 8 Burpees - 14 3:00 minutes rest 3 sets of... Box Jumps - 10 Rope Pulls - 3 3:00 minutes rest 3 sets of... Med. Balls Slams - 10 Bounding Jumps - D/B 3 sets of... 3:00 minutes rest Shadow Boxing - 50 TM sprint - .10 #Workouts

6 Rounds for time Partner up, one works while other rests 250m Row 10KB Swings 10 Squat Jumps 6 Rounds for time Partner up, one works while other rests 10 Wall Ball 10 Burpees 10 Full Situps 6 Rounds for time Partner up, one works while other rests 10 Chest Press 10 Upright Row 10 Pop Lunges #Workouts

Warmup Dynamic w/ High Knees x 25 Jump Squat x 20 Pushup x 15 Station Circuits 3 sets each @ :30 sec. on, :15 sec. off *Medicine Ball Stations* Wall Abs Slam Ball Wood Chops *Barbell Station* Standing Shoulder Press Grappler Press KB Swings * Dumbell Station* Incline Press DB Reverse Lunge DB Pullovers *Cross Training Circuit* Tire Flips Aerodyne sprints Incline Rows *Boxing* 3 Burpees Combination's on Heavy Bag Jumprope #Workouts

Warmup Dynamic stretching 30,25,20,15,10,5 (Squats and Bicycles (abs)) Weight Training 4 sets of each Super Set DB Chest Press x 12 SB Hamstring Curl x 12 *150 jumprope or 250 meters row or .25 mile run on treadmill 4 sets of each Super Set DB Shoulder Press x 12 Weighted Jump Squat x 12 *150 jumprope or 250 meters row or .25 mile run on treadmill 4 sets of each Super Set Ring Rows x 12 Bench Dips x 12 *150 jumprope or 250 meters row or .25 mile run on treadmill 4 sets of eac

Warm-up Med. Ball Jump Squat x 10 Lunge and Touch x 5 ea. leg Med. Ball Slams x 10 Century Workout (Partner Works while Partner Rests) Pushup - 100 Situp - 100 KB swing - 100 (Girls 25 lbs. Guys 35 lbs.) Air Squat - 100 (Butt Touches Ball) Jumping Pullup - 100 Row - 1000 meters Inverted Rows - 100 Wall Ball - 100 Thruster - 100 (Girls- 22 lbs. Guys 45 lbs.) Burpee - 100 * Split Up Rep's accordingly between Partners. * Both Partners need to do equal number of reps. #Workouts

Station Circuits 3 sets each @ :30 sec. on, :15 sec. off *Medicine Ball Stations* Russian Twist Med. Ball Slams Wall Ball *Barbell Station* Standing Shoulder Press Sumo High Pulls Power Cleans * Dumbell Station* Incline Press DB Front Raises DB Pullovers *Cross Training Circuit* Plate Pulls w/ sprint backs Lateral Jumpovers Incline Rows *Boxing* Kicks on Heavy Bag Combination's on Heavy Bag Jumprope #Workouts