Round 1
Barbell Chest Press
Push Ups
Band Pull Downs
Round 2
Chin Ups
BB Bent Over Row
Dumbbell Curls
Round 3
DB KB Front Squat
Goblet Split Squats
Jump Squats
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