KONG
- 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
- Thursday- Kong (4 Station)
- Friday- AAA/BBB (4 Station)
- Monday- AAA/BBB(4 Station)
- Tuesday- 5 Station AB + Group Finisher
- Wednesday- 6-Station Tabata
- Thursday- 5 Station A/B + Blast
- Friday- Conveyor (6 station)
- Saturday- 5 Station AB + Group Finisher
- Total Body AAA BBB
- A/B + Finisher
- Tabata Strength
- A/B + Blast
- Conveyor
- A/B Plus Finisher
- 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
- Tuesday 5 Station A/B + Blasts
- Wed- 6 Station Pyramid
- AAA/BBB
- Giant Set + 2 Tabata
- Modified Tabata + Burn Out (5 station AAAA/BBBB)
- 3 Station Tri set
- Wed 6 Station Conveyor
- Thursday Kong
- Friday 40x4 intervals 6 station
A. 10 Goblet Squats
B. 10 Bent Over Rows
A. 10 Face Pulls on Pulley
B. 10/10 Pulse Lunges
A. 10 Banded Bridge with Abduction
B. 10 Banded Dead Bugs (leave booty band above knee and concentrate on lower back in floor, arms can reach back)
A. 10 Donkey to Fire Hydrant R
B. 10 Left