Thor Workout with Avenger Challenge - Thursday, November 12

Mjolnir Workout - 3 Rounds
Hammer Curls - 20
Dumbell Squat Swings - 20
Hammer Slam Lunges - 10/s
Anterior Raises - 20

Plate Jump Squats - 20
Weighted Bench Dips - 20
Decline Push Ups - 20
Bench Mountain Climbers - 20/s

Join the Avengers - 2 Rounds
Leg Raises - 20
Plate Thrusters - 20
Chin Ups -5

Iron Man Workout with Avenger Challenge - Monday, November 9

Tin Man Workout - 3 Rounds
Knee to Elbow Push Ups - 10/s
Squat with Plate Press Over - 20
Bicep Hammer Curl - 20
Bench Step Up with Knee Drive - 10/s

Standing Plate Raise - 20
Goblet Squat - 20
Bench Dip - 20
Squat Out (Squat Jump to Sumo Squat, Repeat) - 10

Bent Over Fly - 20
Single Leg Pistol Squats - 10/s
Lateral Raise - 20
Hip Raise or Single Leg Split Squat - 10/s

Join the Avengers - 2 Rounds
Plank Jack Push Up - 10
Knee Drives - 20/s
Tricep Dips - 5

Black Widow Workout with Avengers Challenge - November 6, 2015

Sting Workout - Three Rounds
Sumo Squat x 20
Decline Push Up x 20
Jump Lunge x 10/s
Bench Dip x 20

Bench Jump Over x 10
Single Leg Lunge/Pistols x 10/s
Plank Shoulder Touches x 20/s
Flutter Kick x 100

Jumping Jacks x 100
Push Ups x 20
Plank Walk Outs x 10
Knee Drives with Step Up x 20/s

Join the Avengers
War Machines x 20
Side Squat x 10/s
Spider Push Up x 10 (5/s)

Incredible Hulk Workout with Avengers Challenge - November 4, 2015

Incredible Workout - Three Rounds
Wide Push Ups x 20
Sumo Squat x 20
Bench Dips x 20
Stair Squat Jumps x 2 sets of stairs

Shoulder Presses (with weight) x 10
Bicep Curls (with weight) x 10
Squat Thruster (with weight) x 10
Bent Over Row (with weight) x 10

Flutter Kicks x 100
Full Sit Up x 20

Join the Avengers - Two Rounds
Bar Dips x 5
Decline Push Ups (Big Box) x 10
Squat (with weight) x 20

Captain America Workout with Avengers Challenge - November 1, 2015

Workout - Three Rounds
High Knees x 20
Shoulder Touch Planks x 20
Bicep Curl x 20
Calf Raise x 20
Chin Up x 5
Air Squat x 20
Push Ups x 20
Bench Dips x 20
Lunge x 10/s
Prone Pull Ups x 10

Join the Avengers - Two Rounds
War Machines x 10
Sumo Squat Pulses x 30
Bench Squat Jumps x 10

Weekend Bag Workout - October 2015

Power House Workout - Find a sandbag, duffle bag, or something like it, and fill to a capable weight. This can be done with clothing but weights could be a little dangerous.

How to do a Burpee.

Personal Best #2 - October 31

Personal Best #2
- We have slightly modified the Personal Best for the competition to include the following activities:
1. Push Ups
2. Full Sit Ups
3. Burpees
4. Bench Dips
5. Calf Raises

Criteria remains the same: 2 minutes maximal output, rotate through exercises with a rest break between each, perfect form.

Weekend Workout - End of October

Power House Workout - Find a sandbag, duffle bag, or something like it, and fill to a capable weight.  This can be done with clothing but weights could be a little dangerous.