Circuit Time
Work for 20 seconds, 20 seconds, then rest for 20 seconds. Repeat 6 times.
Box Jumps / Figure 8 to a Hold
Ring Rows / Plank
High Pulls (Left/Right)
Double Clean / Double Push Press

Go Heavy!!
Find a partner. One person works while the other rests. Work from 1 rep up to 5 reps. Repeat 3 times and enjoy!!!
Snatches
Clean + Press
Double Front Squats
One Arm Rows

Work 30 seconds. Rest 10 seconds! Repeat 8 times!
Box Jumps
Push Press
Swings
Ring Rows
Suspended Lunges
Sledgehammer Hits

Do the following every 2 minutes for 20 minutes!
Burpees x 5
Push Ups x 10
Swings x 15
Air Squats x 20

Perform as many rounds as possible in 20 minutes.
Double Cleans x 7
Double Front Squats x 5
Double Push Press x 3

Warm Up
Turkish Get Ups – 5 minutes
Work for 20 seconds, rest for 10 seconds! Repeat 8 times.
Air Squats
Push Ups
Swings
Ring Rows
Sit Ups

Find a partner and a heavy bell. One person works while the other rests. Ladder down from 10 repetitions to 1 repetition.
Snatches
Split Squats
Push Press
Ring Rows/Rows
Get Up Sit Ups

Boxing class cancelled tonight!!!
“The Chief”
Do as many rounds as possible in 3 minutes. Rest and repeat 5 times!!!
3 Heavy Double Cleans
6 Push Ups
9 Air Squats

Happy B-Day Kayla!!
This workout is a “Beekeeper” special!!
Repeat twice and enjoy the delicious sweetness of the “Beekeeper’s” flavorful workout medley.
50 American Swings
10 Burpees
40 American Swings
20 Ring Rows
30 American Swings
30 Belly Push Ups
20 American Swings
40 Knees to Chest
10 American Swings
50 Box Jumps

Perform an exercise each minute, alternating movements.
1A) Renegade Rows x 5 Left/Right
1B) Clean + Press x 5 Left/Right
2A) Front Squats x 5 Left/Right
2B) Swings x 15
Happy Birthday Bronwyn!!!!!