PWR & GLRY FTNSS

Classes: 4:15pm & 5:30pm Only A. Warmup B. 18:00 EMOM (6 Sets)Minute 1: Back Squat (based on % of 1RM Back Squat)Minute 2: 2 Power Cleans + 5 Push Press @ ~70%+ of Push Press 1RMMinute 3: Rest *Back Squat LoadingSet 1: 5 Reps @ 70%Set 2: 5 Reps @ 70%Set 3: 5 Reps @…

Classes: 6am & 5:30pm Only A. Warmup B. 10 Rounds100ft farmers carries 60/4010 ball over shoulders 50/35 C. 2 min amrap for 4 sets:12 burpees to a plate 45/25Max plate ground to overhead 45/25Rest 1 min D. 2 min amrap for 4 sets:200m runmax pushupsRest 1 min*score is total reps of plate ground to overhead…

Classes: 6am & 5:30pm Only A. Warmup B. For Time: 21-15-9CTB pull-ups. Sub reg pull-upsBox jumps 24/20Cal ski C. Every 4 min for 20 min:12 Floor windshield wipers12 Bulletproof Core 12 Plank pull-ups4 barbell rollouts

Classes: 6am & 5:30pm Only A. Warmup2 rounds:Bike 5 cal12 hang clean and jerk12 ohs. Empty bar on both B. Every 5 min for 20 min (4 rounds):400m Run or 500/425m Row or 30/24 cal bike C. EMOM for 10 min:2 snatch balances D. EMOM 10 min:2 hang squat snatches*work technique, stay light if needed…

Classes: 4:15pm & 5:30pm Only A. Warmup B1. Power Clean Every 90 seconds @ 6 Sets2 Clean Pulls 1 Power Clean-rest :15-B2. Every minute on the minute, until failure1 power clean2 power cleans3 power cleans …etc – 75% of 1RMcontinue this sequence until you are no longer able to complete the cleans within the minute…

Classes: 6am & 5:30pm ** SATURDAY IS SWIM WORKOUT ** B. Take 15:00 to Establish Heaviest Front SquatIdeal build5 Reps @ 50-60%3 reps @ 65-70%2 Reps @ 75%1 Rep @ 80% and continue to build until 1RM C. 10 Rounds for Time9 Thrusters 95/65lb30 Double Unders OR 15 Box jumps

Classes: 6am & 5:30pm ** SATURDAY IS SWIM WORKOUT ** A. Coach led Warmup B. Every 0:90 x 10 Sets3 Deadlifts @ 70%+. And 4 Box Jumps C. LETS PEDAL!!! Guys one distance, Ladies another. Every so often maybe we do push-ups, kb swings, or maybe air squats. D. Optional AccessoriesFor Quality3 Supersets10-12 Ring Push-Ups*16-20…

Classes 6am & 5:30pm A. Coach Led Warmup B. Clean & Jerk ComplexEvery 3:00 minutes x 5 Sets3 Hang Squat Cleans + 1 JerkStarting @ 70% of 1RM Clean and Jerk and building to a heavy for the day C. 10 Rounds3 Clean and Jerk 135/95lb3 Bar Facing Burpees D. For Quality 3 Sets::30 second…