Push 3.4.2024
Sled Push
30 Sec End Rope
12 Tri Dip
12 Flat Chest
12 Incline Chest
15 Ab Crunch
15 Leg Raise
12 Rear Delt
12 KB Swing
12 Push/Press
1 Min Stair/Ladder
4 Rounds
Legs 5.31.2023
.25 Run
10 Leg Curl
10 N/ V-Squat
10 W/ Leg Press
10 RDL
Sled Push/Pull
15 In/Out Jump
15 Outer Glute
15 Inner Leg
30 Calf Raises
15 Ab Roll
4 Rounds
Push 5.6.2024
1 Min Ladder
10 Burpee
15 Ab Crunch
15 Bicycle Crunch
15 Walall
15 KB Swing
15 DB Shoulder
15 DB Flat
15 DB Side Lat
15 Rear Delt
15 Tri Ext
3 Rounds
Pull 5.17.2024
200M Row
10 Chin Up
10 Lat Pull Down
10 Seat Bi Curl
10 N/Seat Row
15 Hang Leg
15 Oblique Twist
10 Chest Fly
10 Lat Raise
10 Upright Row
21's
4 Rounds
Legs 7.3.24
1 Min Bike
1 Min Ladder
10 Leg Ext
10 Hack Squat
10 RDL
10 Goblet Squat
30 Calf Raises
10 Box Jump
Lunges 1 Way Heavy
Tire Flip One Way
10 Split Squat
4 Rounds
Legs 9.27.2023
1 Min Bike
15 Leg Curl
15 Leg Ext
15 Squat
15 Leg Press
Lines 1.2.3.3.2.1
15 Box Jump
15 In/Out Jump
1 Min Stair
15 Hip Thrust
30 Calf Raises
3 Rounds
Push 3.11.2024
1 Min Run
15 KB Swing
15 Bosu Push Up
Tire Flip/Sled
15 Ab Roll
15 Bicycle Crunch
1 Min Row
10 Rear Delt
10 Lat Raise
10 Shoulder Press
10 Decline Chest
4 Rounds
Pull 1.19.2024
250M Row
15 Lat Pull Down
15 Seat Row
15 DB Bi Curl
15 T-Bar Row
15 Ly Leg Lift
15 Oblique Twist
21's
15 Ball Slams
1 Min Ladder
10 Burpee
3 Rounds
Legs 5.8.24
1 Min Bike
Lunges Down/Back
1 Min Incline
15 Jump Squat
15 Leg Curl
15 V-Squat
15 Hip Thrust
15 Leg Ext
30 Calf Raises
Sled Push/Pull
15 Split Squat
3 Rounds
Push 3.25.2024
200M Row
10 Wall Ball
5 Man Maker
10 DB Flat
10 DB Shoulder
Sled Push
10 Push/Press
10 Tri Ext
10 Rear Delt
10 Decline Chest
15 Ab Roll
4 Rounds
Pull 5.26.2023
10 Burpee
15 Chest Fly
15 Pull Down
15 Chin Up
15 Seat Row
15 Decline Situp
15 Ab Crunch
1 Min Row
1 Min Skierg
15 Bi Curl
15 Rope Ham
3 Rounds
Legs 10.18.23
30 Sec Asslt Bike
10 Box Jump
10 Split Squat
10 Leg Ext
10 Squat
10 Goblet Squat
30 Incline Sprint
15 Outer Glute
15 Inner Leg
15 Ly Leg Curl
30 Calf Raises
4 Rounds
Push 4.22.2024
15 KB Swing
15 Leg Raise
Tire Flip/1.2.3.3
15 Push Up
15 Mtn Climber
15 Slam Ball
10 Rear Delt
10 Tri Ext
10 Shoulder Press
10 Decline Chest
10 Flat Chest
4 Rounds
Pull 5.3.24
.25 Run/Sprint
5 Man Maker
30 Sec Rope
15 Crunches
15 Oblique Twist
30 Sec Skierg
15 Chin Up
15 Seat Row
15 Lat Pull Down
15 Chest Fly
21's
3 Rounds
Legs 3.6.2024
30 Sec Sprint
Sled Push/Pull
10 Box Jump
Tire Flip 1 Way
1 Min Row
30 Calf Raises
10 RDL
10 Leg Press
10 V-Squat
10 Leg Ext
10 Leg Curl
4 Rounds
Pull 3.22.2024
250M Row
30 Sec Rope
10 Lat Pull Down
10 Seat Row
10 Chest Fly
10 High Pull
10 Low Row
10 DB Bi Curl
10 DB Ham Curl
15 Oblique Twist
15 Ab Crunch
4 Rounds
Push 1.22.2024
Sled Push/Pull
5 Push/Press/Sqat
15 Ab Roll
15 Hang Leg
10 Flat Chest
10 Shoulder Press
10 Tri Ext
10 Tri Dip
10 Rear Delt
5 Man Maker
10 Push Ups
4 Rounds
Pull 7.7.23
1 Min Row
30 Sec Rope
10 Lat Pull
10 Seat Row
10 Bi Curl
10 Chest Fly
15 Decline Situp
15 Leg Raise
10 T-Bar Row
10 DB Ham Curl
21's
4 Rounds
Legs 01.10.24
1 Min Run
30 Sec Bike
15 RDL
15 Goblet Squat
15 Leg Ext
15 Leg Curl
8 Heavy W/ Squat
8 Heavy Hack
30 Calf Raises
10 Curtsy Lunge
Lunges down/back
3 Rounds
Push 4.8.24
1 Min Ladder
15 KB Swing
15 Wall Ball
15 Hang Leg
15 Oblique Twist
15 Push Up
Tire Flip / Sled Push
15 DB Incline Chest
15 DB Shoulder
15 DB Side Lat
15 Rear Delt
3 Rounds
Pull 8.4.2023
300M Row
15 Chest Fly
15 Lat Raise
15 High Pull
15 Low Row
15 DB Bi Burl
15 DB Ham Curl
15 Crunch
15 Leg Raise
15 Seat Row
15 Lat Pull Down
3 Rounds
Legs 8.23.2023
10 Leg Ext
10 Leg Curl
10 W/ Squat
10 Hack Squat
10 RDL
30 Calf Raises
30 Sec Bike
30 Sec Sprint
10 Curtsy Lunge
15 Weight Crunch
15 Oblique Twist
4 Rounds
Push 2.19.2024
Sled Push
10 Shoulder Press
10 Incline Chest
10 Decline Chest
10 Chest Fly
10 Ab Crunch
10 Leg Raise
10 Tri Dip
10 Tri Ext
10 Wall Ball
10 KB Swing
4 Rounds
Legs 2.21.2024
Lines 1.2.3.3.2.1.
15 Outer Glute
15 Inner Leg
30 Calf Raises
15 Leg Ext
15 Leg Curl
15 W/ Squat
15 Leg Press
15 RDL
15 Jump Squat
30 Sec Bike
3 Rounds
Pull 5.24.24
Sled Pull/Push
15 Wall Ball
15 Shoulder Taps
15 Ab Crunch
15 KB Swing
15 Burpee
15 Rear Delt
15 Tri Ext
15 DB Shoulder
15 DB Flat
15 Lat Raise
3 Rounds
Push 2.24.25
200M R
10 Chest Fly
10 Cable Bi Curl
10 Tri Ext
10 Seat Row
30 Sec Rope
15 Ab Roll
10 Flat Chest
10 Low pull
10 Upright Row
Sled Push/Pull
4 Rounds
Push 5.20.2024
1 Min Cardio
15 Push Up
10 DB Shoulder
10 DB Incline
10 T-Bar Row
10 High Pull
10 Rear Delt
10 Tri Ext
Sled Push/Pull
15 Lying Leg Raise
15 Oblique Twist
4 Rounds
Pull 1.12.24
1 Min Row
15 Lat Pull Down
15 Seat Row
15 Chin Up
15 DB Fly
15 DB Bi Curl
21's
Sled Pull
15 Ab Roll
15 V-Ups
5 Man Maker
3 Rounds
Push 7.31.23
Sled Push Heavy
15 Weight Situp
15 Shoudler Tap
10 Push/Press
30 Sec Bike
10 Rear Delt
10 Lat Raise
10 Tri Ext
10 Decline Chest
10 Incline Chest
10 Wall Ball
4 Rounds
Legs 10.25.2026
1 Min Stair
6 Leg Ext
6 Hack Squat
10 RDL
10 Goblet Squat
30 Calf Raises
10 Split Squat
10 In/Out Box
1 Min Plank
10 Ab Roll
Tire Flip One Way
4 Rounds
Push 11.06.2023
1 Min Ladder
10 KB Swing
15 Flutter Kicks
15 Bicycle Crunch
10 Box Jump
30 Sec Rope
6 Shoulder Press
6 Incline Chest
6 Flat Chest
10 Rear Delt
10 Tri Ext
4 Rounds
Attack Cardio
500m row/.25 run
750 ft rope pull
25 burpies
3 min Jacobs Ldr
20 Squat Thrust
25 Chin Up
100 Battle Rope
40 Wall Balls
3 sled push/pull
Push 1.8.24
Sled Push
15 Tri Ext
15 Tri Push down
15 Incline Chest
15 Flat Chest
15 DB Shoulder
15 DB Front
15 Ab Crunch
15 Oblique Twist
15 KB Swing
15 Push Up
3 Rounds
OC Tuesday
Ab Trio x3
10 Wall Ball/Sqt Thr
21 Power Jacks
10 Skaters
100 Jump Rope
Jacob's 1 min.
10 Gldr KneTuk/PU
300m Row
3 rds.
Pull 1.3.2025
30 End Rope
30 Sec Skierg
Sled Pull
15 N/Pull Down
15 Cable Bi Curl
15 Chest Fly
15 Decline Situp
15 Ab Crunch
15 Burpee
21's
30 Sec Bike
3 Rounds
Pull 2.2.24
250M Row
15 Ab Crunch
15 Leg Raise
15 T-Bar Row
15 Upright Row
15 DB Chest Fly
15 High Pull
15 Seat Row
15 Pull Down
15 Cable Bi
30 Sec Rope
3 Rounds
Pull 9.29.2023
15 Chin Up
15 Seat Row
15 Pull Down
15 Bi Curl
250M Row
15 Oblique Twist
15 Weight Sit Up
15 T-Bar Row
21's
100 Jump Rope
10 Burpee
3 Rounds
OC Tuesday w/Treadmill
10 Bosu Burpees
10 Wall Ball
10 Squat 180
10 Ab Crunch
.20 sprint
1 Min Jacob's Ldr
10 Thursters
Sled Pull/Push
AMRAP 35 Min
Pull 3.15.2024
1 Min Row
10 Low Row
10 High Pull
10 Bicep Curl
10 Ham Curl
30 Sec End Rope
15 Crunches
15 Oblique Twist
10 Pull Down
10 Seat Row
10 Pull Up
4 Rounds
Legs 1.31.2024
Tire Flip dwn/back
15 Outer Glute
15 Inner Leg
10 Sissy Squat
10 RDL
30 Calf Raises
1 Min Stairs
15 Jump Lunge
15 Jump Squat
10 N/ Squat
10 Leg Ext
4 Rounds
Push 10.17.2022
30 Sec Bike
15 KB Swing
30 Sec Sprint
10 Rear Delt
10 Lat Raise
15 Wall Ball
15 Leg Raise
15 Ab Roll
10 Tri Ext
10 DB Shoulder
10 DB Flat Chest
4 Rounds
07.21.21
200M Row
10 Burpee
10 Wall Ball
.15 Sprint
10 Crunches
10 KB Swing
21's
30 Sec Rope
30 Sec Skierg
10 Oblique Twist
Sled Pull
40 Minutes
500m Row
300m Row
10 Glidr KnTuk
10 Jump Squats
5 Manmakers
10 Glidr Mtn C
.15 run or 5cal burn
AMRAP 35 MIN
Legs 4.3.2024
Sled Push/Pull
10 Leg Press
10 V-Squat
10 Leg Ext
10 Leg Curl
30 Calf Raises
15 Outer Glute
15 Inner Leg
10 Sissy Squat
10 RDL
1 Min Sprint/Run
4 Rounds
Push 3.18.2024
Lines 1.2.3.3.2.1.
15 Shoulder Press
15 Incline Chest
15 Chest Fly
15 Decline Situp
15 Leg Raise
1 Min Bike/Stair
15 Push/Press
15 KB Swing
15 Tri Ext
15 Underhand Tri
3 Rounds
Push 3.6.2023
250M Row
10 Decline Chest
10 Incline Chest
10 DB Shoulder
10 DB Side Lat
15 Mt. Climber
15 V-Ups
10 Tri Underhand
10 Tri Ext
200 Jump Rope
10 Wall Ball
4 Rounds
Legs 6.7.2023
1 Min Bike/Run
6 Leg Ext
6 W/ Squat
6 Hack Squat
10 RDL
10 Sissy Squat
1 Min Stair
10 Split Squat
10 Jump Squat
10 Leg Curl
10 Hip Thrust
4 Rounds
Legs 7.26.2023
1 Min Run
10 Leg Ext
10 Leg Curl
10 Squats
10 Hip Thrust
1 Min Stair
15 Jump Squat
15 Jump Lunge
10 Split Squat
15 Ab Roll
30 Calf Raises
4 Rounds
Push 2.12.2444
5 Burpee
10 KB Swing
10 Wall Ball
10 Leg Raise
10 Ab Roll
Tire/Sled Heavy
6 DB Flat Chest
6 DB Incline Chest
6 DB Shoulder Press
10 Tri Push
10 Rear Delt
4 Rounds
Pull 9.15.2023
Sled Pull dwn/bk
6 Chin Up
6 N/Seat Row
6 W/Pull Down
6 Chest Fly
6 High Pull
10 Crunch Heavy
10 Ab Roll
10 Seat Bi Curl
10 Hammer Curl
250M Row
4 Rounds
Kettle Bell Complex
10 Hold/Sqt/Press
10 Upright Row
10 Goblet
10 Thruster
10 Snatch
10 Figure 8
10 Lateral Lunge
10 Grass Hopper
10 Cris Cros Sqt
4 rds.
Manmaker
20 Cal Bike / 500f JL
10 Manmakers
300m Row
8 rds.
100 Shldr Tap #2
.15 mi Sprint
1 Min Rope
20Kbell Swings
300m Row
25 Shoulder Taps
1min Jacobs Ladder
50 Jump Rope
10 Wall Balls
AMRAP 40
Push 724.2023
15 Push Up
Sled Push
12 Rear Delt
12 Lat Raise
12 Tri Ext
12 Tri Rope
15 Leg Raise
15 Ab Crunch
12 Chest Press
12 Shoulder Press
1 Min Cardio
4 Rounds
Legs 4.17.2024
10 Split Squat
30 Sec Bike
15 N/ V-Squats
15 Sumo Squat
15 RDL
1 Min Sprint
15 Jump Squat
15 Outer Glute
15 Ly Leg Curl
30 Calf Raises
1 Min Stair
3 Rounds
Wood Chipper #5
25 Burpees
2 Min Run
20 Mball SU
250 Jump Rope
20 Knee Raise
25cal Assault Bike
Row 500m
20 Wall Balls
15 Manmakers
2 min Jacobs
Pull 12.16.2222
1 Min Row
5 Man Maker
12 Pull Up
12 Seat Row
12 High Pull
12 Low Row
1 Min Ladder
30 Sec Rope
21's
12 Chest Fly
12 Lat Raise
4 Rounds
21-18-15-12-9-6-3
21.18.15.12.9.6.3
Push up/Sqt Thrt
Mtn C's/Kb Swing
Row / Shoulder Press
10’s (the lesson)
10 Wall Balls
10 Sqt Thrust
500M Row
5 Manmakers
5 cal burn/.15run
45min AMRAP
21-15-9
.21 mi sprint/I5
40 Mtn C's
15 Squat Thrust
9 Manmakers
5 rds.
Legs 7.5.2023
Sled Push/Pull
10 N/Leg Press
10 W/V Squat
10 Leg Ext
10 Leg Curl
30 Calf Raises
15 Outer Glute
15 Inner Leg
15 Hip Thrust
10 Split Squat
10 Curtsy Lunge
4 Rounds
Thankful Screen B
15 KB Squats
200ft Rope pull
150m Row
1min J Ladder
1 Sled Push Pull
20 Tire Flips
10 Wall Balls
AMRAP 40 MIN
Legs 7.19.23
1 Min Stair
15 Outer Glute
15 Ly Leg Curl
15 Leg Ext
15 Leg Press
Sled Push/Pull
1 Min Ladder
15 In/Out Jump
10 Split Squat
15 Jump Lunge
15 Ab Roll Out
3 Rounds
Pull 3.31.2023
30sec Endless Rope
15 W/Pull Down
15 N/Seat Row
15 Chin Up
Lines 1.2.3.3.2.1
15 Chest Fly
15 Lat Raise
15 DB Bi Curl
21's
15 Hang Leg
15 Decline Situp
3 Rounds
Legs 6.12.24
15 Jump Squat
15 Outer Glute
15 Inner Leg
15 Hip Thrust
15 Ly Leg Curl
1 Min Stairs
1 Min Row
8 Heavy Leg Ext
8 Heavy Squat
8 Heavy Leg Press
30 Sec Fast Bike
4 Rounds
Legs 12.6.2023
10 Leg Ext
10 Leg Curl
10 V-Squats
10 Goblet Squat
10 RDL
30Sec Run 6 Burpee
15 Outer Glute
15 Inner Leg
15 Hip Thrust
15 Sissy Squat
30 Calf Raises
4 Rounds
Fat Burner
Start 10 min Run or Row
5 Rds 20 reps
Push Ups
Tricep Dips
Bicep Curls
Finish 10 min Row
Push 2.26.24
Sled Push
10 Push Up
10 Wall Ball
30 Sec Bike
10 KB Swing
10 Weight Situp
30 Sec Sprint
10 DB Shoulder
10 DB Flat Chest
10 DB Incline
10 Tri Ext
4 Rounds
Pull 12.29.2023
300M Row
Sled Pull dwn/bak
10 Pull Down
10 N/ Seat Row
10 Chest Fly
10 High Pull
10 Low Row
15 Leg Raise
15 Crunch
10 Cable Bi
21's
4 Rounds
Broken Manmaker
10 Sqt Thr
10 Renegade Row
10 Clean & Press
10 Flat Press
10 Leg Raze
5 Wipers
10 SU Touch Flr
10 Bicycle
5 rds.
Leg and Butt Blaster
10 In/Out Sqt
10 Jump Sqt
10 Dumbbell DL
10 Single Leg DL
10 Rev Lunge
10 Jump Lunge
10 rds.
F- Calves Stairs
Legs 2.1.2023
10 Rev. Lunge
1 Min Ladder
10 Ly Leg Curl
10 Hip Thrust
10 RDL
10 Sumo Squat
10 Leg Press
10 V- Squat
20 Jump Squat
Sled Push/Pull
30 Sec Bike
4 Rounds
Push 10.16.23
Tire Flip dwn/back
15 Crunches
10 Wall Ball
10 Tri Push Down
10 Chest Press
10 Shoulder Press
300M Row
15 Push Up
10 KB Swing
10 Push/Press/Squat
15 Ab Roll
4 Rounds
Pull 3.1.2024
200M Row
5 Man Maker
30 Sec Rope
10 Chin Up
10 Seat Row
10 Lat Pull Down
30 Sec Sprint
10 Cable Bi Curl
10 Seat Bi Curl
15 Crunch
15 Oblique Twist
4 Rounds
12 Days 25
1 Sled Push
2 ManMakers
3 Low Spider
4 4ct Mtn C's
5 Box Jumps
6 Battle Rope
7 Wall Balls
8 Shoulder Taps
9 Push Ups
10 Jump Squats
11 Ball Slams
12 Cal Burn
Legs 2.7.2024
1 Min Bike
Lunges
15 Outer Glute
15 Inner Leg
15 Ly Leg Curl
15 Hip Thrust
1 Min Jacobs
12 Sissy Squat
12 RDL
12 DB Sumo
12 Leg Ext
4 Rounds
Pull 10.27.2023
1 Min Rope
1 Min Skierg
Sled Pull
10 Lat Pull
10 Seat Row
10 DB Fly
10 DB Bi Curl
15 Decline Situp
15 Leg Raise
10 Rear Delt
10 Chin Up
4 Rounds
Beat Down-22
13. Manmakers
14. Jump Squats
15. Ball Pass
Beat Down 11
1.Wall Balls
2.Box Jumps
3.Glider knee Tuks
4.Assault Bike
5. Ball Slams
6. Tire Flips
7.Glider MTC's
8.Jacobs Ladder
9.Burpee Ovr Plank
10.Burpee Ove Plank
11.Lock Arm Sit Up
12. Jump Ups
Legs 5.01.2024
Lines 1.2.3.3.2.1.
10 Rev Lunge
10 RDL
10 Leg Press
10 V-Squat
Sled Push/Pull
30 Sec Bike
10 Outer Glute
10 Inner Leg
10 Ly Leg Curl
10 Sissy Squat
4 Rounds
Push 2.27.2023
Sled Push down/back
12 KB Swing
12 Rear Delt
12 Tri Ext
12 Shoulder Press
12 Incline Chest
1 Min Ladder
12 Wall Ball
15 Shoulder Taps
15 Sit Up
15 Push Up
4 Rounds
Push 10.30.2023
15 Push Up
15 Wall Ball
15 Hang Leg
15 Ab Crunch
300M Row
30 sec Asslt Bike
15 DB Shoulder
15 DB Incline
15 Tri Ext
15 Push/Press
15 KB Swing
3 Rounds
Push 4.3.2023
12 Burpee
12 KB Swing
12 Wall Ball
250M Row
12 Rear Delt
12 Lat Raise
1 Min Run
12 DB Shoulder
12 DB Flat Chest
15 Shoulder Tap
15 Bicycle Crunch
4 Rounds
Legs 01.03.2024
1 Min Ladder/Stair
12 Leg Press
12 Hack Squat
12 Leg Ext
12 Leg Curl
12 Hip Thrust
1 Min Bike
10 Single Leg RDL
10 Split Squat
15 Decline Situp
15 Crunches
4 Rounds
Push 5.22.2023
12 PushPress
12 KB Swing
12 Flat Chest
12 Incline Chest
12 Shoulder Press
12 Rear Delt
12 Tri Ext
12 Tri Dip
Sled Push dwn/back
300M Row
15 Weight Situp
4 Rounds
Pull 2.3.2023
1 Min Run
1 Min End Rope
6 Man Maker
15 Weight Crunch
15 Oblique Twist
1 Min Row
15 KB Swing
15 BB Bi Curl
15 Pull Down
15 Seat Row
15 Chest Fly
3 Rounds
Pull 05.31.24
1 Min Run
15 W/ Pull Down
15 N/ Seat Row
15 Seat Bi Curl
15 Chest Fly
15 Lat Raise
1 Min Row
15 DB Upright
15 DB Ham Curl
15 DB Bi Curl
Sled Pull
3 Rounds
Push 1.30.2023
Sled Push down/back
12 Rear Delt
12 Tri Ext
12 Tri Push Down
12 DB Front
12 DB Shoulder
12 DB Incline
10 Burpee
15 Weight Crunch
15 Oblique Twist
12 Wall Ball
4 Rounds
Legs 11.27.24
1 Min Stairs
12 Leg Ext
12 Hip Thrust
12 Sissy Squat
12 RDL
30 Calf Raises
12 W/ Squat
12 Leg Curl
12 Jump Squat
30 Sec Sprint
30 Sec Bike
4 Rounds
Wood Chipper #4
20 KB Swings
50 Power Jacks
2 Tire Flip
30 Hang Knee Raise
7 Manmakers
.15 run or 200m Row
2 min. Jacob's Ldr
50 cal burn bike
2 Rounds
Pull 2.9.24
1 Min Row
21's
15 Wall Ball
15 Ab Roll
15 KB Swing
15 Push Up
1 Min Ladder
15 Chest Fly
15 Lat Pull Down
15 Seat Row
15 Cable Bi Curl
3 Rounds
Legs 5.22.2024
Tire Flip/Sled Pull
10 Leg Ext
10 W/ Squat
10 Hack Squat
10 RDL
30 Calf Raises
10 Split Squat
10 Jump Lunge
10 Jump Squat
10 Curtsy Lunge
1 Min Stair/Bike
4 Rounds
Legs 7.6.2022
.20 Run
Tire Flip 1 way
15 Jump Squats
15 Outer Glute
15 Inner Leg
15 RDL
10 Leg Ext
10 W/ Squat
30 Calf Raises
15 Ab Crunch
15 Leg Raise
4 Rounds
Push 7.11.22
1 Min Row
10 Push Up
10 Chest Fly
10 Tri Push Down
10 Tri Ext
15 Decline Situp
15 Leg Raise
10 DB Flat Chest
10 DB Incline
10 DB Bi Curl
10 DB Ham Curl
4 Rounds
Pull – 6.24.2022
10 Wide Pull Up
10 Tri Ext
10 N/ Seat Row
10 High Pull
10 Low Row
Lines 1.2.3.3.2.1
10 Push/Press
21's
15 Ab Roll
10 Chest Fly
10 Lat Raise
4 Rounds
Push / Cardio 2.6.2023
6 Man Maker
15 Wall Ball
15 KB Swing
10 Up/Down Plank
10 Hang Leg Raise
15 Tri Ext
15 Bi Curl
1 Min Sprint
15 Pull Down
15 Chest Fly
15 Shoulder Press
3 Rounds
Legs 12.20.2023
Heavy Lunges 1 Way
Sled Push/Pull
12 Leg Curl
12 Sissy Squat
12 RDL
30 Calf Raises
Tire Flip One Way
10 W/Squat
10 Leg Press
10 Split Squat
10 Ab Roll Out
4 Rounds
Pull 4.20.2023
200M Row
10 Decline Sit Up
10 Leg Raise
10 Chest Fly
10 Flat Chest
21's
10 T-Bar Row
10 Hammer Curl
1 Min Cardio
10 Seat Row
10 Pull Down
4 Rounds
Push/Cardio 8.8.2022
10 Burpees
10 WallBall
10 KB Swing
10 Weight Crunch
10 Oblique Twist
Sled Pull
1 Min Row
10 Low Pull
10 High Pull
10 Incline Chest
10 Shoulder Press
4 Rounds
Legs 3.15.23
15 Leg Ext
15 Leg Curl
15 Hack Squat
15 Leg Press
30 Calf Raises
Sled Push/Pull
15 Outer Glute
15 Inner Leg
15 Hip Thrust
1 Min Stair/Ladder
15 Ab Roll Out
3 Rounds