PWR & GLRY FTNSS

Classes: 5:30pm Only A. Coach Led Warmup B. A. AMRAP 4 min x 3. Rest 2 min30 sit-ups30 db hang clean and jerks 40-50/25-35. 15/arm30 db squats. Same db, hold however u like.*pick up 2nd and 3rd rounds where u left off. score is total reps C. 100 air squats50 Back Squats 95/6540 Back Squats…

Class Times: 6:00am & 5:30 pm A. Coach Led Warmup B.B. Every 3 min for 18 min:8 CG Bench Press10 Db bent over row20 kb russian twist. C. 12 minutes on the clock:60 cal pedal or 1000m row40 burpees to a platemax kb swings with remaining time 45-55/25-35*score is # of kb swings

Class Times: 4:15pm & 5:30 pm A. Coach Led Warmup B. For Total Time:800 m ski or row50 sumo deadlift 135/9550 single arm db push press. 25/arm50 front squats 135/9550 db box step overs One db800m ski or row

Class Times: 8:30 am A. Coach Led Warmup B. For time:1000m Row, ski or 1200m runthen immediately into:5 rounds for time of:12 kb snatch ra 55/4512 toes 2 bar12 kb snatch la200m single kb farmer carry C. 3 sets of:10 ea DDB RDL5 Barbell Rollouts

Class Times: 6:00am & 4:15 pm A. Coach Led Warmup B. 7 rounds for time of:7 hang power clean 75-95/45-657 front squats7 shoulder to overhead7 bar over burpee C. Every 4 min for 12 min:15 cal bike2 rope climbs. Sub 12 ring rows

Class Times: 6:00am & 5:30 pm A. Coach Led Warmup B. Bench PressEvery 2:30 × 4 SetsSet 1: 8 @ 70% Set 2: 6 @ 75% Set 3: 4 @ 80% Set 4: 4 @ 80% Focus: Controlled descent, tight setup. C. 14:00 AMRAP7 Shuttle Runs (25/25ft)7 Pull-Ups100ft Farmers Carry (53/35 lb)7 Burpees to Plate

Classes: 5:30pm Only A.Row 5002 Rds10 KB SDHP10 Plank Shoulder Touches10 Mtn Climbers Then1:00 Disclocate3/3 WGS1:00 OH Band B. Strict Press4@60%, 3@65%, 2@70%4@65%, 3@70%, 2@75%4@70%, 3@75%, 2@80%Hold last rep overhead at 80% for time C. DEATH BY SLAMBALLSlamball start with 15Add 1 rep each minute until you are unable to complete the required reps inside…

Class Times: 6:00am & 5:30 pm A. Coach Led Warmup B. For total time:3 rounds:16 Ohs 75-95/45-654 ring muscle ups. 8 Burpees + Dub toes to rings*rest 2 min2 rounds:16 deadlifts 275/16532 pushups*rest 1 min1 round:16 cal ski48 wall balls C.2-3 sets of: Single Bell Complex5 row5 floor clean5 goblet squat5 strict pressDon’t set bell…

Class Times: 4:15pm & 5:30 pm A. Coach Led Warmup B. EMOM 14 min:1 – 1 power clean + 1 front squat + 1 power clean + 1 jerk2 – 12 ring rows*build over sets C. 20:00-finish3 rounds for time of:25 Wallball20 KB Swings25 Box Jumps20/14 Cal Pedal25 DU (75 singles)20 pull-ups

Classes: 8:30am ONLY A. Coach Led Warmup B. pARTNER wORKOUTPartner 11 round15/12 cal row10 t2b5 power Cleans 135/95 Partner 2Bike Calories *switch after P1 Finishes Station** Workout over 200/160 Calories