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:

  1. Steel Mace 360 x 1:00 per side
  2. Steel Mace Switch Squat x 1:00
  3. Steel Mace Rotating Row x :30 per side
  4. 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

Plank Sandwich

Round 2

Squat Thrusts

Push Ups

Air Squats

RS Swings

Run

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

Snatches

Push Press

Front Squats

One Arm Rows

Plank

Run

 

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