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**We will only be having the 9:00a.m. class                                                                      on Monday Sept. 6, Labor Day.

325 W. Rutherford Blvd. Murfreesboro, TN. 37129 615-533-6074  615-202-7957

Workout Of the Day

Friday  September 3, 2010

Strength:
OH squats 3x3

800m Run, 9 deadlifts, 18 sit-ups
400m Run, 15 deadlifts, 30 sit-ups
200m Run, 21 deadlifts, 42 sit-ups

Thursday  September 2, 2010

Strength:
Squat-cleans 5x1

"Cindy"
A.M.R.A.P. in 20 min
5 Pull-ups
10 Push-ups
15 Squats

Wednesday  September 1, 2010

Strength:
Ropes/Rings/Muscle-ups

5 R.F.T.
10 Push-press
20 Box jumps
200m Run

Tuesday  August 31, 2010

Strength:
Weighted Pull-ups 3x3

For reps:
10 min HSPU
5 min Squats
2 min toes 2 bar
1 min push-ups

Monday  August 30, 2010

Strength:
Ring Push-ups

3 rounds, max reps in 1 min.
Hip extension
Ab-mat sit-ups
Wall-ball
KB SDLHP's
Row(calories)

Sunday  August 29, 2010

3 min each exercise for total reps
Box jumps
KB swings
Goblet squats
Push-press

Saturday  August 28, 2010

400m Run
21 Wall-ball, 21 KB swings
400m Run
15 Wall-ball, 15 KB swings
400m Run
9 Wall-ball, 9 KB swings

Friday  August 27, 2010

Strength:
Clean&Jerk 5x1

400m Run, 100 sit-ups
400m Run, 75 squats
400m Run, 50 push-ups
400m Run, 25 Pull-ups

Thursday  August 26, 2010

Strength:
Bench Press 3x3

21-15-9
Thrusters(95/65)
SDLHP's

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