Members text GAINZ to 570-677-2532 or 570-606-1151 for workout info.

Members text GAINZ to 570-677-2532 or 570-606-1151 for workout info.

Members text GAINZ to 570-677-2532 or 570-606-1151 for workout info

Members text GAINZ to 570-677-2532 or 570-606-1151 for workout info.

Warm Up

3 Rounds
10 Air Squats
10 Push Ups
10 Hollow Rocks
10 Supermans
10 Ring Rows

Workout of the Day

3 Rounds for time:
12 Power Cleans 95/65
7 Overhead Squats 95/65

3 Rounds for time:
15 Box Jumps 20″
12 Handstand Push Ups
9 Renegade Rows each side 30’s/20’s

For time:
15 Front Squats 115/75
200m Run
12 Front Squats 115/75
200m Run
9 FrontSquats 115/75
200m Run

3 Rounds for time:
12 Kettlebell Swings 53/35
7 Toes Through Rings

Warm Up

200 meter Farmer Carry 30’s/20’s
3 Rounds
30 sec Bar Hang
30 sec Handstand Hold
30 sec Wall Sit
30 sec Hollow Hold

Workout of the Day

Tabata

Tabata One Arm Dumbbell Hang Power Snatch alternate arms each round 35/25
Rest 1 minute
Tabata Jumping Ring Dips
Rest 1 minute
Tabata Inverted Row
Rest 1 minute
Tabata V-Twists 35/25

Perform a Tabata Interval (eight rounds of 20 seconds of work and 10 seconds of rest) for each movement – for a total of 32 intervals. Score is the total reps performed in all of the intervals

Warm Up

3 Rounds
10 Push Ups
10 Air Squats
10 Ring Rows
10 Hollow Rocks
10 Supermans

Workout of the Day

For Time

10 Strict Press
15 Overhead Squats
20 Push Press
25 Front Squats
30 Push Jerks
35 Back Squats
95/65

Then

5-4-3-2-1 reps of
Deadlifts 315/205

After each round complete
1 Rope Climb

Warm Up

Row 500 meters
Then
3 Rounds
10 Kettlebell Pull Overs
10 Kettlebell Halos
10 Kettlebell Around the Worlds
10 Kettlebell Figure Eights
10 Kettlebell Windmills

Workout of the Day

15 Devil Press 30’s/20’s
30 Toes to Bar
45 Wall Ball Sit Ups 20/14
60 Weighted Walking Lunge Steps L+R=2
30’s/20’s
1000 meter Row
60 Weighted Walking Lunge Steps L+R=2
30’s/20’s
45 Wall Ball Sit Ups 20/14
30 Toes to Bar
15 Devil Press 30’s/20’s

Warm Up

3 Rounds
10 Dive Bombers
10 Step Ups each leg
10 Good Mornings 45/30
10 Knee Raises
100 Singles

Workout of the Day

For Time

21-18-15-12-9-6-3 reps of
Box Jumps 20″
Push Ups

10-9-8-7-6-5-4-3-2-1 reps of
A-Squats 3″ 53/35
Handstand Push Ups

3 rounds of
12 Overhead Squats 95/65
10 Ring Dips
30 Double Unders

Warm Up

2 Rounds
200 meter Run
10 Walking Lunge Steps each leg
10 Dead Bugs each side
10 Kang Squats 45/30
10 Ring Rows

1 Rep Max
Clean and Jerk

Workout of the Day

3 Rounds for Time of
Run 400 meters
21 Kettlebell Swings 53/35
12 Pull Ups
10 Clean and Jerks 135/95