“you want a smoothie?” “yeah I wanna moohie”

(Athlete)

deadlift 5 x 5

weighted pullups 5 sets of 3 to 4 reps

barbell curls 4 sets of 10

circuit for 2 rounds timed

concept2 rower 1k
pullups x 30

(beginner)

run in place high knees 30 seconds on 15 seconds off x 3
plank holds 30 seconds on 15 seconds off x 3
split lunge 30 seconds one leg then switch and 30 seconds the other leg. 15 second rest after both legs are done x 2.
sit ups 30 seconds on 15 seconds off x 3.

Did you fart?…. It was probably me.

(Athlete)

Back squat 5 x 5

Front squat 5 x 5

Barbell lunges 5 sets of 10

Squat jumps 1:00 minute on 30 seconds off for 5 rounds.

Snatches x 50 @ 95 lbs. for time.

(Beginner)

Circuit 4 rounds

Air squats x 10
Lunges x 10
Jumping jacks x 20

Monday.. no one likes you.

(Athlete)

Chest to bar Pullups x 100 for time.

Alternating single arm bent over rows 5 sets of 10

Barbell curls 5 sets of 10

Concept2 rower 30 seconds on 30 seconds off x 7.

(Beginner)

Pullups one set of max reps.

Lat pull down 3 sets of 10

Alternating single arm bent over rows 3 sets of 10

Barbell curls 3 sets of 10

Concept2 rower 30 seconds on 30 seconds off x 3 rounds

Lets go upside down

(Athlete)

Handstand pushups 7 sets of max reps

Bench press 6 sets of 4

Power jerks 5 sets of 5

10 minute amrap (as many reps as possible)

Pushups x 5
Kettlebell swings x 15 @ 50 lbs.
Push press x 10 @ 45 lbs.
Box jumps x 10

(Beginner)

Run 400 meters x 4 with 2 minutes of rest in between runs. (Max effort each run)

Brizelda gunderson?

(Athlete)

Back squat 7 sets of 3

Front squat 7 sets of 3

Circuit of 10 rounds

Burpees x 10

Back squat x 10 @ 135

(Beginner)

Pushups (chest to the floor then take your hands off the ground and then put them back and push up again.) do 5 and then 5 air squats every minute on the minute for 18 minutes.

When Chuck Norris does dead lifts its because he killed someone.

(Athlete)

Dead lift 5 x 5

Single leg bent over extentions with a dumbbell or kettle bell 5 sets of 10 reps each side. (if your left foot is on the ground grab the kettle bell with your right hand and bend over and touch the kettle bell to the floor in front of you while your right leg is in the air behind you)

Good mornings 5 sets of 10.

Back extentions 5 sets of 15.

Concept2 rower 2 sets of 500 meters @ max effort.

(Beginner)

Concept2 rower 2500 meters.