PWR & GLRY FTNSS

Classes: 6am & 5:30pm A. Coach Led Warmup B. For time/150/120 push-ups. Every time you break perform 3 deadlifts 275/165 C. 6 rounds of:12/10 cal bike sprint6/4 strict pull-ups*rest 1 min

Classes: 6am & 5:30pm A. Coach Led Warmup B. 10 min AMRAP:10 cal row or bike or ski20 Alt DB Snatch 40-50/25-35 Rest 5 min 10 min amrap:10 Burpee to plate15/12 Cal Ski20 Wall balls 20/15 C. EMOM for 10 min:1st – 6-10 Straight Leg Toes to Bar2nd – 12 db RDL

Classes: 6am & 5:30pm A. Coach Led Warmup B. 25:00-35:00In 10 min build to a 1 rep max squat clean. Record heaviest lift1 x 1 C. Every 3:00 x 5 Sets16/13 Calorie Bike5 Power Cleans 75% of 1RM15 American Kettlebell Swings*Timecap 2:40/set D. 2 sets of:200m farmer carry. As heavy as possible.

Classes 4:15pm & 5:30pm A. Coach Led Warmup B. 8 rounds for time of:8 power snatch 95/658 up / downs8 bar jumps C. Not for time:10——>1Barbell Roll outsDb Bulgarian split squats. (10 each leg, 9 each leg, etc)

Classes: 8:30am ONLY A. Coach Led Warmup B.For total time of:Run 400mThenUnbroken rounds of 10—->1 Deadlift 155-115/105-85Then:Unbroken rounds of 1—->10 hang cleans 135-95/85-75400m run400m row C. Then 10 rounds of:5 thrusters 75-95/45-6530 double unders. Sub 40 singlesFinish:400m run D. 20 sec bike sprints x 4. Rest as needed.

Classes: 6am & 4:15pm A. Coach Led Warmup B. Snatch 8 x 2 60-75% C. 4 Rounds every 4:0050ft Dual Kettlebell or Dumbbell Front Rack Walking Lunge 50/35lb15 GHD Sit-Ups20 Wall Balls400m Run D. 2 sets of:15 seated db shoulder press5/side Russian step ups. Heavy.90 sec frog stretch1 min hang from bar

Classes: 6am & 5:30pm A. Coach Led Warmup B. Press5 @ 60%5 @ 70%Max @ 80% C. 16:00 EMOMminute 1: 50ft Dual Kettlebell or Dumbbell Front Rack Walking Lunge 50/35lbminute 2: 15 GHD Sit-Upsminute 3: 20 Wall Ballsminute 4: Rest D. 5 Sets:20-:30 Flutter Kicks:30-:45 Superman Angels with Shoulder Rotations

Wednesday 10.1.25 Classes: 6am & 5:30pm A. Coach Led Warmup B. Power Clean and Jerk ComplexEvery 2:30 x 4 Sets3 Power Cleans + 2 Push Jerks + 1 Split Jerks*Unbroken Complex C. 5 Rounds for Time3 Handstand Push-Up6 Burpees9 Pull-Ups100m Run

Classes: 6am & 5:30pm A. Coach Led Warmup B.40-30-2080-60-40russian kb swings 55/35double unders C.21-15-9deadlifts 225-155/155-95400m run D. EMOM for 12 min:1 – 50 sec bird dogs2 – 30 sec hollow rocks3 – 12 bb good mornings. Keep it light.

Classes 4:15pm & 5:30pm A. 7/5 Calorie Bike6 Box Jumps5 Toe to Bar4 Barbell Thrusters For Time:5:00/4:00/3:00 Work15/12 Calorie Bike15 Box Jumps15 Toe to Bar-Max Thrusters 75/55lb-2:00 rest b/t sets-*Continue until 75 Thrusters are Complete If not completed in the 3:00 round, the athletes will then move back around to the 5:00 round again and…