Thursday, July 24th

Workout of the Day


Air Squats

Jumping Jacks


Seal Jacks

Jump Lunges

Jump Rope

Jump Squat

Low Pogos

Perform each exercise for 20 seconds then rest 10 seconds before moving to the second exercise.  Repeat 4 rounds.


50 Knees to Elbows

50 Back Extensions

These can be broken up as you choose.

Wednesday, July 23rd

Workout of the Day


Bench Press (3′s Accumulation)

Follow each set of bench with 10 KB Swings.


Max Strict Pullups

Bench Bodyweight(men), Half Bodyweight(women), or 60%max x AMAP

Repeat 4 Rounds

Monday, July 22nd

Workout of the Day

“Tabata Core”

Knee Grab Situps


Bicycle Crunches


Mountain Climbers


MB Russian Twist


Perform each exercise for 20 seconds with a 10 second rest and transition time to the next exercise.  Perform 4-6 rounds.


Monday, July 21st

Workout of the Day


Several of us went to Columbia this past weekend for our good friend Donnie “Super D” Thompson’s Grand Opening of his new gym called The Compound.  He had a fun deadlift  workout for those attending to participate in.  The workout consisting of performing 25 Deadlifts with your bodyweight then drinking a shot of whiskey, a beer, root beer, or eaten a doughnut in a minute then performing as many reps as possible with your bodyweight in one minute.  We will be skipping the eating and drinking portion but follow similar guidelines.  You can choose your bodyweight as the resistance or you can choose 65, 95, 135, 185, or 225#’s as the weight.


Thursday, July 17th

Workout of the Day


Rope Wave

Flutter Kick

MB Burpee

Toes to Bar

Jump Lunge

1st Round 1 minute

2nd Round 30 seconds

3rd round 30 seconds