5-Station Metcon Tri-Sets
- Strength & Power
- Strength - Muscle Minute
- Full Body Tabata
- Total Body Metcon - 6 station conveyor
- Classic - upper push / lower pull - Intervals 40x4
- Classic - upper pull / lower push- 6 stations Tabata
- Classic - Total Body- 5 Station Tri Set
- Strength - Upper push / lower pull- 4 Station AAA-BBB
- Classic - upper pull / lower push- 5-Station 40 + Finisher (May the 4th Be With You)
- Metcon - Total Body - 6 Station Continuous Timer
- Sculpt & Shred Demo
- Metcon - 6 Station Continuous
- Strength - Upper PULL / lower PULL - 4-Station KONG
- Metcon - Total Body - 6-Station Tabata
- Classic Upper Push / Lower Pull - AB 35s Plus 55s Blast
- Strength - Upper Pull / Lower Push - 4 Station 4X + Metcon Blast
- Metcon - Total Body - Hurricane 2 Station - AAAx4
- Metcon - Monday-M-Full Body -AAAA/BBBB Tabata + Burn out
- Metcon - Upper Pull/ lower push 6 station interval + Burn out
- Classic - Full Body 3 Station Tri set + Burn out
- Full Pull- AAA/BBB
- Total Body- Tabata
- C-Upper Push/Lower Pull- 5 Station A/B+Burnout
- M-Upper Pull/Lower Push- Obstacle Course
- C-Total Body- Conveyor
- C - upper push / lower pull -5 station ab + cb
- C - upper pull / lower push- 6 stations 4 sets :40 on :15 off
- M - Total Body- 6 station conveyor
- S - Upper push / lower pull- 4x4 + burn out
- C - upper pull / lower push- Pyramid
- Monday- M - Total Body - 6 Station Continuous Timer
- Tuesday -S - Upper PULL / lower PULL - 4-Station KONG
- Wednesday M - Total Body - 6-Station Tabata
- Thursday C - Upper Push / Lower Pull - AB 35s Plus 55s Blast
- Friday-Upper Pull / Lower Push - 4 Station 4X + Metcon Blast
- M - Total Body - Hurricane 2 Station - AAAx4
- S - Upper Pull/Lower Push- 4 Station AAA-BBB
- M - Total Body - 5 station Metcon Tri Sets
- M-Total Body- Obstacle Course
- C- Upper Push/Lower Pull- 5 Station AB + Group Finisher
- S- Upper Pull/Lower Push- 6 Station Conveyor
- C Upper Push/Lower Pull 5 station ab + cb
- C Upper Pull/Lower Push 6 stations 4 sets :40 on :15 off
- M Total Body 6 station conveyor
- Thursday S Upper Push/ Lower Pull 4x4 + burn out
- C Upper Pull/ Lower Push Pyramid
- Saturday C Total Body 5 station continue
- C - upper push / lower pull - AB 35S + Group Blast
- • S - upper pull / lower push - 4 Station AAABBB
- • M - Total Body - 5 Station ABC Trisets
- • C - Upper push / lower pull - 5 Station 40 + Group Finisher
- C - upper pull / lower push - 2 Station AAA BBB + Blast 3x50
- C - Total Body - AB 35S + Group Blast
- Hurricane 2 Station ABCD x3
- Upper Pull/ Lower Push- KONG
- Total Body - AB 35S Plus 55 Blast
- Giant Set 6x3 + 2x Tabata
- AB 35S Plus 55 Blast
- Giant Set 6x3 + 2x Tabata
- AAAA/BBB + Burn Out
- 6 station interval + Burn out
- Muscle Min. + blast
- 3 Station Triset + Burn out
- AAA/BBB
- Tabata
- 4-Station KONG
- 6 Station Tabata
- AB 35s Plus 55s Blast
- 4 Station 4X + Metcon Blast
- Hurricane 2 Station - AAAx4
- MONDAY- Tropical/Beach Day
- Tabata
- 5 Station A/B +Burnout
- Obstacle Course
- Conveyor- 6 stations
- Metcon - Total Body 6 Station Conveyor
- Intervals 40x4
- 6 stations Tabata
- 5 Station Tri Set
- 4 Station AAA-BBB
- Hurricane 2 Station ABCDx3
- KONG
- AB 35S Plus 55 Blast
- Giant Set 6x3 + 2x Tabata
- AB 35S Plus 55 Blast
- Giant Set 6x3 + 2x Tabata
- S- KONG 4-Station
- M-6 Station Tabata
- C-5 Stations AB w/ Group Blast
- S- 4x4 AAAA + 3-minute metcon finisher
- M- Hurricane 2-Station ABCD x 3
- Conveyor Core & Sweat
- Tabata
- SET WORK AAABBB
- KONG
- Giant Set
- Continuous
- tri set
- Kong
- Giant Set + 2 Tabata
- 6 Station Cont.
- A/B + Blast
- 6 Station Interval
- Conveyor (6-Station)
- Tabata (6-Station)
- AAA-BBB (4-Station)
- Kong (4-Station)
- Giant Set (6-Station + 2 Tabata)
- Continuous (6-Station)
- 5 Station Tri Set
- Kong
- 6 Station Giant Set
- 6 Station Continious
- A/B+ Blast
- 6 Station Invterval
- 4 ROUND GIANT SET PLUS TABATA (6-Station)
- Tabata Tuesday
- AAA-BBB (4-Station)
- Kong
- Giant Set
- Continuous....Action
- Tri-Set (5-Station)
- Kong - 4 Station
- 6 Station Gianr Set
- Continuous (6-Station)
- A/B + Blast (5-Station)
- Intervals (6-Station)
- 4 Station AAA/BBB
- 5 Station A/B + GROUP FINISHER
- 6 Station Tabata
- 5 Sation A/B+ Blast
- 5 Station Conveyor
- A/B + Group Finisher
- 6 Station Pyramid
- Hurricane
- Giant Set 6x3 + 2x Tabata
- Kong
- AAA/BBB
- Hurricane
- Classic A/B + Finisher
- Tabata
- Classic A/B + Blast
- Conveyor
- Classic A/B + Finisher
- 6 Station Pyramid
- Hurricane 2 Station ABCDx3
- Giant Set + 2 Tabatas
- Kong
- AAA/BBB
- Hurricane
- AAA/BBB
- A/B + Group Burn Out
- 6 Station Tabata
- Thursday- 5 Station A/B + Blast
- Friday- Conveyor (6 station)
- Saturday- 5 Station AB + Group Finisher
- 6 Station Pyramid
- Hurricane
- Giant Set + 2 Tabata
- KONG
- AAA/BBB
- Monified Tabata + Burn Out (5 station AAAA/BBBB)
- Tuesday- 3 Station Tri Set + burn out
- 6 Station Conveyor
- Kong
- 40x4 Intervals
- 6 Station Continuous
- Intervals 4x4
- Continuous
- AAA / BBB Sequence
- 5 Station A/B + Blasts
- 6 Station Pyramid
- 5 Station A/B + Burn Out
- AAA/BBB
- Giant Set + 2 Tabata
- Modified Tabata + Burn Out (5 station AAAA/BBBB)
- 3 Station Triset + Burn Out
- 6 Station Conveyor
- Kong
- 40x4 intervals 6 station
- 6 Station Continuous
- AAA/BBB
- 5 Station A/B + Blasts
- 6 Station Pyramid
- 5 Station A/B + Burn Out
- AAA/BBB
- Giant Set + 2 Tabata
- 3 Station Triset + Burn Out
- 6 Station Conveyor
- 6 Station Continuous
- AAA/BBB
- A/B+ blast
- 6 Station Pyramid
- A/B+ 2 min burn out
- Giant Set + 2 Tabata
- AAA/BBB
- Tuesday- 5 Station AB + Group Finisher
- Wed- 6-Station Tabata
- Thursday- 5 Station A/B + Blast
- Friday- Conveyor (6 station)
- Monday- 6 Station Pyramid
- Tuesday- Hurricane 2 Station ABCDx3
- Wednesday- Giant Set 6x3 + 2x Tabata
- Thursday- Kong (4 Station)
- Friday- AAA/BBB (4 Station)
- Saturday- Hurricane
- 5-Station Metcon Tri-Sets
A | DB Shoulder Rack Squat | |
B | DB Back Lunge Right | |
C | DB Back Lunge Left | |
A | Banded High Knee March | |
B | Banded Pulsing Kick Back Right | |
C | Banded Pulsing Kick Back Left | |
A | KB Body Around the Worlds | |
B | KB Body Around the Worlds to shoulder tap (in sculpt) | |
C | Alt KB Upright Row | |
A | Box Dips | |
B | Incline Push Ups | |
C | Predator Jacks | |
A | Bicep Curl w/ 90 hold Right | |
B | left | |
C | Narrow Shoulder Press |