• S - upper pull / lower push - 4 Station AAABBB

• 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. TRX Rows

B. TRX Lunges

A. L Raises

B. Press Jacks

A.Band Pull Aparts. 

B. Pulse Squats 

A. Step Ups with Knee Drive Right

B. Left

Video