PWR & GLRY FTNSS

Classes: 6am & 5:30pm A. Coach Led Warmup B. 24:00 EMOMminute 1: 15 GHD Sit-Upsminute 2: 5-8 Bench Press 185/125lbminute 3: 12 Alternating Dumbbell Snatch 50/35minute 4: 15/12 Calorie Ski Ergminute 5: 6 Shuttle Run 24 ftminute 6: Rest

Classes: 6am & 5:30pm A. Coach Led Warmup B. EMOM for 9 min:1-5 – 3 hang squat snatches6-9 – 1 hang squat snatch10:00-15:001-3 – 2 Power snatch4-5 – 1 Power snatch.*goal is to work the squat snatch even if it’s super light. If not do power snatches for all reps. C. Partner Workout 12 rounds…

Classes: 6am & 5:30pm A. Coach Led Warmup B. 4 Sets, For Quality8/8 Front Rack Bulgarian Split Squat8/8 Romanian Deadlifts10/10 Single Leg Hip Extensions C. For Time:10-20-30-40-50-40-30-20-10Double Unders1-2-3-4-5-4-3-2-1Thrusters 135/95lb

Classes 4:30pm & 5:30pm A. Coach Led Warmup B. Power CleansEvery 90 sec x 3 Sets3 TnG Power Cleans @ 70%Every 90 sec x 3 Sets2 TnG Power Cleans @ 75-80%Every 90 seconds x 3 Sets1 Power Clean @ 85%+ C. 3 Rounds For Time:15 Cal Row10 Power Cleans 135/9515 Toes to Bar* 14 min…

8:30am Class Only a. Coach Led Warmups b. Deadlifts c. 25 box jump overs 15 cal ski25 hang power clean 135/8515 cal bike 400m sa kb suitcase carry. 70/45 15 cal bike 25 hang clean 15 cal ski25 box jump overs

Classes 6am and 4:15pm only A. Coach led warmup B.  8-6-4-2-1-1 – Front Squat. Build to a heavy 1 rep C. EMOM Death by: Every min until you tap out 4 sa alt devil press 50/35 4 db box step overs 20/18” (same bell) *workout is over when you don’t complete the work in that min. Each…

Classes 6am & 5:30pm A. Fun Sports ( Don’t Smash Your Face) B) STRENGTH: EMOM X 10 ODD: 10-15 BARBELL BENT OVER ROWS (AHAP) EVEN: 6 PUSH PRESS @ 70% C. AMRAP 16:00 400 M. RUN 20 ALT. DB SNATCH 15 WALL BALL

Classes 6am & 5:30pm A. Coach led Warmup B. 21-15-9 Kb goblet squats KB swings Box jump overs  Rest exactly 3 min. 21-15-9 Pull-ups Cal bike  Then C.  Try to not set the bar down of put down as little as possible 21-18-15-12-9-6-3 Bicep Curls Alt Front Rack Reverse Lunges Strict press Back Squats

Classes: 6am & 5:30pm A. Coach Led Warmup B.For time:1-minute handstand hold50 AbMat sit-ups1-minute handstand hold40 AbMat sit-ups1-minute handstand hold30 AbMat sit-ups1-minute handstand hold20 AbMat sit-ups1-minute handstand hold10 AbMat sit-ups C. For time:25 power snatches 75/5525-calorie Echo bike25 power snatches25-calorie Echo bike25 power snatches

Classes 4:30pm & 5:30pm A. Coach Led Warmup B. 4 x 4 front squats with 4 sec pause at bottom, 8 sec at top C. 2 Rounds400m run6 Bear Complex (PC+FS+PP+BS+PP) 135/95500/400m Row3 rds Cindy (5 pull-ups/10push-ups/15 Air Squats)