PWR & GLRY FTNSS

8:30 AM Workout ONLY Today A. Warmup350m Row10 Jump Squats2 Burpees10 Box Stepups2 Burpees10 Tall Tall Box Stepups2 Burpees10 C&D’s B. Partner Workout For Time, only one partner working at a time60 Russian KB Swings 55/3560 HOD Pushups60 Russian KB Swings 55/3560 KB Box Step-Overs60 Russian KB Swings 55/3560 Burpee box Overs60 Russian KB Swings…

4:15pm Class ONLY Today A. A. Warmup3 rounds10 cal pedal or row10 air squats10 kb swings10 Single leg box step ups10 kb press thenBarbell warmup B. – Front SquatEvery 3:00 × 4 Sets8 @ 70% 6 @ 75% 4 @ 80% Max Reps @ 80% C. 9 Rounds9 Thrusters50 Jump Rope

6am & 5:30pm Class ONLY TodayNO 6AM CLASS FRIDAY 1/15 A. A. Warmup3 rounds10 cal pedal or row10 air squats10 kb swings10 Single leg box step ups10 kb press thenBarbell warmup B. EMOM 12 minMin 1: 6 Bench Press @70%Min 2: 6 Pull ups C. 4 Rounds15 Deadlift 155/11520 Cal Row25 Wall Ball

5:30 Class ONLY Today** No 6am Friday 1/16/26 ** A. Warmup B. Partner Workout100 Cal Bike200 DB Snatches 50/35300 Air SQuaits200 Situps100 DB OH Lunges 50/35*To do Anything out of this order is modified C. Every 3 minutes, for 15 minutes (5 sets of):10 Dumbbell Arnold Presses10 Ring RowsMax Dumbbell Bent Over Reverse Flys

Class Times: 4:15pm & 5:30 pm A. Warmup 3 rounds 10 cal pedal or row 10 air squats 10 kb swings 10 box step ups 10 kb press then Barbell warmup B. For Time: 10,9,8,7,6,5,4,3,2,1 Front squat 95/65 Box jumps 20/18” Push press C. Perform each exercise for 40 sec. Rest til top of min.…

Back Squats 7-5-3-5-7 Partner Workout deadlifts- cleans- front squats maybe some skiing airsquats- push-ups – pullups Maybe Even Some ROPE CLIMBS!!!

Classes 6am, 4:15pm, & 5:30 Warm up is rowing.airsquats,pushupsknees to waistburpeesthen 20 situps 10 c&d’s B. 4 rounds8 plank rower inchworms12 Bent over rows 135/95  C. 50 push press 45/3510 pull ups40 push press 75/5510 pull ups30 push press 95/6510 pull ups20 push press 105/7510 pull ups10 push press 125/8010 pull ups5 push press 145/90   *20:00…

A. Warmup B. Bench Press 4×4 & 4×2 C. 3 Rounds30 DB Box Step Overs 50/35 20″/18″30 Alt DB Hang C&J same DB

A. Warmup B. Deficit Deadlifts8@50% 6@60% 4@70% 2@75% 2@75% C. 14 Min AMRAP50 Jump Ropes1 Angel Press2 DB Thrusters3 Straight Leg SitupsDoube Each Rep Count Per Round

A. Warmup B. 3 Rounds3 Walk the PlanksBulgarian Split Squats 20 each leg C. 60 Wallballs60 Box Jump Overs60 HOD Pushups60 Med Ball Situps60 Squat Jumps – Over the line