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For examples of the below exercises please see Exercises in the Photos section
A
Al Isra
50 Double Unders
15 Pull Ups
20 Knees to Elbows
15 Clean & Press
500m Row
Rest 4 mins & repeat 3 times
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Alarm Clock
50 Press Ups
30 Prison Squats
Rossco 10s
30 Sec Side Plank (left)
30 Sec Side Plank (Right)
30 Sec Plank
Continued Click Full details
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Arwa
20 Pull Ups
30 Secs Row
10 Clap Push Ups
10 Power Lunges
50 Double Unders
Continued Click Full Details
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B
Butterfly
1.10 bent over rows
10 compound row
15 bent over reverse flys
2. 20 wide arm pull ups
12 shrugs
15 wide arm push ups
Continued Click Full details
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Bad Boys
Dumbbell Bench Press X 10
Split Push Ups X 10
Core Bench Press X 15
Squats (Heavy) X10
Split Box Jumps X 10
Decline Bench Press Burnout
Continued Click Full details
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Britney
15 Pull Ups
15 Dead lift
15 Military Press
15 leg Raise Crunch
11 Pull Ups
11 Dead lift
Continued Click Full details
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Broadway Burn
Dumbbell Shoulder press X 8
Plate Raises X 8
Barbell Press Burn Out (20)
Upright Rows X 10
Shrugs X 10
Barbell Press Burn Out (20)
Continued Click Full details
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Beijing 2008
30 secs ball buster row
15 Pull Ups
40 meters Farmers Walk
25 Double Unders
40 seconds Plank
Rest & repeat 3 times
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Burn
100 skips
Push Press x 10
Hang cleans x 10
Lateral Squats x 10
Wills 21's
25 Double Unders
Rest 3 mins & repeat 3 times
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Black & White
50 Double Unders
40 Box Jumps
50 Jumping Pull Ups
40 Walking Lunges
60 sec Plank
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BS
10 Deadlift
10 CLose Grip Pull Ups
10 Supine Row
20m Farmers Walk
20 Press Up Burpee
45 sec Plank
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Breakfast
11 Push Press
20m Farmers Walk
12 SPlit Box Jumps
6 Db Throws
1min Skip
30 sec plank
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Barred
Z-Bar Curls X10
Reverse Bar Curls X 10
Decline Bench X 10
Seated Military Press X 10
Z Bar Tricep Extension X 10
Bent Over Row X 30
Continued Click Full details
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C
COD
150 skips
10 X Squats
5 each arm single dumbbell thr
10 X Lateral Box jumps
10 X Hand Steps each arm
500m Row
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Cross Fire
10 X Wide Arm Pull Ups
10 X Deep Squat
10 X Bench Press
10 X Plyo Lunges
10 X Military Press
10 X Split box Jumps
10 X Barbell Curl
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Circuit Of Love
100 Skips
12 Press Ups
20 Military Squats
Hanging Pulls x 8
Box Jumps x 12
30 Sec Plank
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Chest Massive
1.Bench Dumbbell Press x 10
MS (Massive Set)
Chest Slap Press Ups x 10
Close Grip Flat Bench Burn Out
2. Incline Dumbbell Press x 10
Continued Click Full details
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Chest PUP
Decline Bench Press x 10
Cable cross-over x 10
Clap Press Ups x 10
Yellow Bag Power Bench Press
Dumbbell Pull Overs x 10
Plank – 30secs
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C.O.W
30 sec Ball Buster Row
Wall Climbers x 20
Plate Raises x 10
Plate Extensions x 10
Bench Hand Step Ups x 10
Shoulder Protection 1 min
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Crazy Lady
11 x Seated Heavy Dumbbell Cur
Dumbbell 21s
15min x Z-Bar Reverse Grip Cur
11 x Olympic Bar Curls
Z-Bar 25’s
11 x Close Grip Pull Ups
Continued Click Full details
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Crystal Clear
400m run
Clean & Press x 10
Lunges x 50
Bench Press x 30
250m Row
Rest 3 mins & repeat 3 times
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Cloud Cover
500m Row
10 Pull ups
10 Push Press
10 Bench Hand Step ups
10 Bench Jump Overs
Continued Click Full Details
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Cara
30 sec Ball Buster Row
15 Push Press
Will's 21's
15 Wide Arm Pull Ups
20 Press Ups
45 sec Plank
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Chest Power
25 60kg Flat Bench Press
6 Jumping Press Ups
8 Deadlift (Heavy)
12 Pull Ups
45 sec Plank
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Cheaters
500m Row
12 Pull Ups
8 Db Throws
20 Press Ups
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D
Dirty Thirties
30 Secs Skip
30 Secs Flat Row
30 Box Jumps
30 Hang Cleans
30 Secs Inc Row
30 Secs Plank
Continued, click full details
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Desert Palm
200m Farmers Walk
10 Push Press
10 Burpee Pull ups
5 One Arm Power Cleans
100 Skips / 50 Double Unders
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Down Stream
500m Row
20 Box Jumps
10 Hand Step Ups
20 Box Jump Overs
Wills 21's
Continued Click Full Details
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DC's
150 Skips
250m Row
30sec Alternate Db Split Press
15 Box Jump Ups & Downs
20 Weighted Split Box Jumps
5 Abtasia
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Delicious
Burpee to Box Jump
Decline Hand Steps
Farmers Walk
Overhead Squats
Bear Crawl
Clean and Press
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Deadlock
See PDF for more info...
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E
F
Farmers Walk
Shoulder Press –Dumbbell x 10
SS. Farmers Walk
Up Right row x 10
SS. Farmers Walk
Lat pull Down x 10
SS. Farmers Walk
Continued Click Full details
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Front and Back
Flat Bench
Cable cross-overs
Dumbbell Pull overs
Clap Press Ups
Burn out
Continued Click Full details
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Frank the Tank
9 Quat Jumps
9 Cleans
9 Push Press
9 Leg Extension
9 Clap Press Ups
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Flip and Reverse It
10 Split Push Ups
15 Wide Arm Pull Ups
10 Core Bench Press
15 Reverse Grip Bent Over Row
Continued, Click Full Details
15 Bent Over Rows
10 Swiss Ball Cable Flies
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G
GUNZ
Heavy Standing Dumbbell Curls
Wills 21's
Heavy Olympic Bar Curls X10
Z-Bar 5's (25 total)
Continued Click Full details
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Gym 101
Bench Press x 10
Dumbbell Arm Curls x 10
Tri Pull Downs x 10
Chin Ups x 10
Decline Press Ups x 10
Arnie Skull Crusher x 10
Continued Click Full details
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Green Grass
50 Double Unders
Split Push Ups X 10
Double Crunch X50
Burpee Jumps X 10
Squats X 50
Clap push ups X 10
Continued Click Full details
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Gold Rush
1000m Row
20 Wide Arm Pull Ups
40 Regular push Ups
60 Crunches
500m Row
10 Wide Arm Pull Ups
Continued, Click Full Details
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Gym Monkey
11 Decline Db Bench Press
11 Bent Over Row
11 Wide Grip Pull Ups
11 Hammer Grip Pull Ups
11 Clap Press Ups
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H
Half & Half
Skipping x 500
Prison Squat x 100
Press ups x 100
Crunches x 100
Continued Click Full details
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Half Way There
30 seconds uphill row
15 wide arm pull ups
10 dead lifts
10 upright rows
10 bicep curls
30 seconds Flat Row
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Hard Pressed
Bench Press x 6
Deadlift x 12
Shoulder Press x 6
Hang Cleans x 12
250m Row
Rest 4 mins & repeat 3 times
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I
InnerFight
15 wide arm pull ups
15 Clean and Press
15 Squats
250m row
10 wide arm pull ups
10 Clean and Press
Continued Click Full details
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In the Beginning
50 Wide Arm Pull Ups
50 Press Ups
40 Wide Arm Pull Ups
40 Press Ups
30 Wide Arm Pull Ups
30 Press Ups
Continued Click Full details
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J
K
L
Leg Shox
10 X Calf Raise
10 X Squats
Box Lunges 5 each leg
10 X Split box jumps
Uphill row 30 secs
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Lock Down
30 sec buster row
Prison Squat x 10
Decline Press ups x 10
Box Jumps x 20
Double crunch x 10
Push Press - squat then press
Continued Click Full details
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Legless
Deep Squats X 10
Box Jumps X 20
Heavy Squats X 8
Negative Leg Extension X 8
Double Unders X 50
Lateral Squats X 12
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Line Up
50 Double Unders
10 Clean and Press
20 Burpees
10 Military Press
20 Push Press
10 Wide Arm Pull Ups
Continued, Click Full Details
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Laura
20 Push Press
20 Wide Arm Pull Ups
20 Ball Slams
As many rounds as possible...
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