PWR & GLRY FTNSS

Classes: 8:30am ONLY A. Coach Led Warmup B. teams of two50 rounds3 ddb cleans2 DDB Front Squats1 DDB Push Jerk C. 30-20-10DDB Skull CrushersDDB Curls

Classes: 6am & 4:15pm A. Coach Led Warmup B. Bench Press 5 x 5 C. 5 Rounds5 Deadlifts 225/15510 Pullups15 Air Squats** Cal Bike in remaining 12:00

Classes: 6am & 5:30pm A. Coach Led Warmup B. Every 2:00 x 4 sets12/9 Cal Bike9 Over line Burpees Rest 2:00 Every 2:00 x 4 sets40 Double Unders 125 Singles12 Toes To Bar Rest 2:00 Every 2:00 x 4 sets12/9 Cal Ski9 Box Jump Overs

Classes: 5:30pm Only A. Coach Led Warmup B. Partners90 Wall Ball80 DB Snatches 50/3570 Box Jumps60 Push Presses 85/6550/35 Cal Row

Classes: 6am & 5:30pm A. Coach Led Warmup B. DT5 Rounds for Time: 12 Deadlift 95-155/75-1109 Hang power clean6 Push jerk C. 3 Rounds10 t2b15 Hip Raise KB Crunch20 Situps:30 Plank

Classes 4:15pm & 5:30pm A. Warmup10 cal row10 air squats10 cal pedal10 pushups10 cal ski10 kb swings B.3 rounds of:30 db hang clean and jerks 50/35. 15/arm20 cal row, ski, bike. (Do one of each doesn’t matter order) Rest exactly 4 min then:Run 800m*rest exactly 1 minRun 800m C.3 sets of:10 Dips12 Curls

Classes: 8:30am ONLY A. Coach Led Warmup B. Fight Gone Bad3 Rounds for Total ScoreWallball for repsSumo Deadlift High Pull (75#55#) for repsBox Jumps (20″) for repsPush Press (75#/55#) for repsRow for caloriesMove from each station after 1 minute. Clock does not reset or stop between movements. There is a 1-minute rest between rounds. On…

Classes: 6am & 4:15pm A. Coach Led Warmup B. B. EMOM x 18 min1 – 4 tempo back squats. 32X1. Down 3 sec, pause 2 sec, up, 1 sec pause start a new rep.2 – 10/8 cal row or ski3 – 8 kb box step ups 4:leg C. For Time:15-12-9-6-3deadlift 225/155Toes 2 bar

Classes: 6am & 5:30pm A. Coach Led Warmup B. B. For time:21-15-9 DeadliftsHang clean and jerk 95/65 HOD pushups 50 Du after each round + 8 cal pedal C. 3 sets of:10/side sa db rdl10 barbell rollouts 10/side db bent over row

Classes: 6am & 5:30pm A. Coach Led Warmup B. B. Emom for 10 min2 front squat. Build over 10 sets. C. Amrap 3 min:4 Hang squat clean 85-135/65-95. Score is total reps4 strict pull-ups D. 2 rounds:40 alternating db snatches 40-50/25-3540 ab mat sit-ups