Daily Challenge

(Beginner)

50 squats

40 situps

30 pushups

20 pullups

10 burpees

(Advanced)

150 squats

120 situps

90 pushups

60 pullups

30 burpees

Daily Challenge

(Beginner)

3 Rounds:

10 Pushups

20 Tuck Jumps

30 Situps

(Advanced)

10 rounds:

5 pushups

10 tuck jumps

15 situps

MERRY CHRISTMAS & HAPPY FITNESS!!

12 days of Christmas Workout!

12 Jumping Lunges

11 Burpees burping

10 Thrusters thrusting

9 Pullups pulling

8 Handstand Pushups

7 V-Situps

6 Jerks a jerking

5 Cleans a cleaning

4 Snatches snatching

3 Rounds of all this

2 Minutes jump rope

And a tuck jump into a burpee!

Daily Challenge

(Beginner)

10 rounds of:

5 Pushups

10 Situps

15 Squats

(Advanced)

10 rounds of:

5 Hang Cleans

10 Deadlifts

20 Pushups (15 for women)

*Men use 3/4 bodyweight, women use 1/2

Daily Challenge

(Beginner)

20 pushups

40 situps

60 squats

(Advanced)

20 Overhead Presses

40 Pullups

60 Squats

*Shoot for 1/2 bodyweight

Daily Challenge

(Beginner)

2 rounds:

30 seconds Pushups

60 seconds Situps

2 minutes Squats

(Advanced)

Tabata Front Squats with 1/2 your body weight

(Rest 1 minute)
Tabata Burpees

(Rest 1 minute)

Tabata Mountain Climbers

*Tabata intervals are 20 seconds of max effort/10 seconds rest for 8 rounds.

FREE TRAINING through December with a year contract!!!

Daily Challenge

(Beginner)

Max reps in 3 min. Squats

Max reps in 2 min. Burpees

Max reps in 1 min. Pushups

(Advanced)

Same workout, repeated 3 times with no rest

Daily Challenge

(Beginner)

3 round for time of :

30 seconds pushups, 30 seconds squats, 30 seconds situps

(Advanced)

5 rounds for time of:

30 seconds burpees, 30 seconds jump lunges, 30 seconds plank scissors



How does your handstand match up?

Daily Challenge

(Beginner)

With a continously running clock, do 1 burpee the first minute, 2 burpees the second minute,... and so on until you fail to complete the number designated for the minute you are on.

(Advanced)

With a continously running clock, do 1 clean and jerk the first minute, 2 clean and jerks the second minute,... and so on until you fail to complete the number designated for the minute you are on.

FREE BOOT CAMP

FREE BOOTCAMP SATURDAY, 12/4 @ 1 P.M.!!!

Daily Challenge

(Beginner)

100 squats for time

(Advanced)

Deadlift 5-4-3-2-1

Push Press 5-4-3-2-1

*50 Burpees for time

Push Jerk and Deadlift totals:
Deanne: 105 , 155
Dustin: 275 , 445
Chuck: 155, 315
Hudge: 225, 295
Wolfe: 205, 275
Jar Head 155, 345
Chris Graham: 225, 405