One Arm Swing
Press
Front Squats
Double Tap Push Ups
1.5 Deadlifts
Figure 8 to a Hold
Half Snatch
Push Press
Goblet Split Squats
One Arm Rows
Dead Cleans
Triple Crush
Tick Tocks
Round 1
RDL
Bent Over Rows
Strict Press
Reverse Lunge
Round 2
Gorilla Cleans
DB KB Thruster
Gorilla Rows
Challenge Round!!
Try This Steel Mace Workout!
Steel Mace Workout Instructions
Warm Up for 5:00 to 10:00. Then grab a steel mace and crush this workout! Set a timer for 5:00 minutes.
Perform the following exercises:
- Steel Mace 360 x 1:00 per side
- Steel Mace Switch Squat x 1:00
- Steel Mace Rotating Row x :30 per side
- Steel Mace Get Up Sit Up x :30 per side
Once you finish all of these exercises take a one to two minute break. Repeat five times!
Ready to Check Out the Gym and Try a FREE workout? Click below!
Round 1
Sprint
MB Slams
MB RS Twist
Round 2
Sprint
MB Push Up
MB Pullover Sit Up
Round 3
Sprint
MB Squat Thrust
MB Toe Touch Crunch
Round 1
DB KB Front Squats
Jump Squats
Round 2
Barbell RDL
RS Swings
Round 3
Assault Bike
Round 4
Goblet Split Squats
TRX Split Jumps
Round 1
Barbell Bench Press
Push Ups
Round 2
Gorilla Rows
Ball Slams
Round 3
TRX Tricep Ext
BB Curls
Round 4
Farmers Walk
Burpees
Barbell Core Complex
Barbell Core Complex Instructions
Warm Up for 5:00 to 10:00. Then load a barbell on ONE SIDE ONLY. The offset loading will challenge your core as you are forced to stabilize the weight in each exercise. When you perform the front squat use a neutral grip as opposed to an Olympic lifting style rack position. Move the weight slowly and deliberately so that the barbell stays level at all times.
Perform the following exercises:
Barbell Romanian Deadlifts (RDL’s) x 5
Bent Over Rows x 5
Military Presses x 5
Front Squats x 5 (use a Neutral Grip)
Place the barbell down and switch sides. Rest 1:00 to 2:00 between rounds and repeat at least five times!
Ready to check out the gym and try a FREE workout? Click below!
Round 1
Assault Bike
RS Swing
Round 2
Row
SM Switch Squat
Round 3
Ski
DB KB Push Press