PWR & GLRY FTNSS

8:30am Workout Only 5RDS 750M ROW 30 BURPEE BOX JUMP OVERS  30 PARTNER WALL BALLS  30 GYMNASTICS* *RD1 PULL UPS RD 2 HSPU RD 3 T2B RD 4 DIPS RD 5 RING ROWS

Workouts: 6am, 4:15pm, 5:30pm A. Coach Led Warmup B. 10 ROUNDS FOR TIME 3 CLEAN & JERKS (135/95) | (95/65) 3 BURPEES OVER BAR C. 3 sets: 10 Push-ups 10 Side delt raise 10 seated db presses 10 seated db curls 10 db oh tricep extension

5:30pm Class Only Coach led Warmup Barbell warmup focusing on cleans  Power Cleans. 6 Sets of 2 *All sets at top weight. Tap and go. 20:00 AMRAP, With a partner. 4-8-12-16…. Ddb c&j (touch ground) Pull-Ups Starting @ 0:00 and Every 5:00 minutes Complete 30/24 Calorie Row + 150 jump rope. One partner does jump…

6AM & 5:30PM Classes B. Bench Press 4×8 65% 1×8+ 65% C. 15 deadlifts (225/155lb) 18 Med Ball sit-ups  21 wall balls (20/14lb) 18 deadlifts 21 MB sit-ups  24 wall balls 21 deadlifts 24 MB sit-ups  27 wall balls *15 min timecap

Mondays: 4:15pm and 5:30pm Class Only A. Coach Led Warmup B. Back or front Squats from rack 6×3 *All sets at 75-80% C. AMRAP × 24 400m Run 20 Push Up 15 Box Jump (24/20 in) 10 DB Dual Hang Snatch (40/20 lb) 5 Pull Up 400m run can be subbed for 24/18 cals on…

8:30AM only today A. Coach Led Warmup 4 rounds 12 dumbell thrusters 12 toes to bar 10 hang power cleans 105/75 10 burpees 8 shoulder to overhead 105/75 15/12 cal row or 200m run

8:30am Workout Only B.  4 Rounds 7 Deadlifts @65%   + 4 Single Leg Broad Jump C.  1776 Reps 400 m run 40 Wall Balls 25 sit-ups  8 burpee 15 kb swings 200m row 400m Run 200m row 15 kb swings 8 burpees 25 sit-ups  40 Wall Balls 400m run

Morning Workouts: 6AMEvening Workouts: 5:30PM***Friday 4th of July – 8:30AM Workout Only *** A. Coach Led Warmup B. Power SnatchEvery 2:00 x 7 Sets3 Sets 1 @ 75%2 Sets of 1 @ 80%2 Sets x 1 @ 85% Superset with 3 high box jumps after each set of snatches c. 14:00 AMRAP3 Wall Walks7 Box…

Evening Workout: 5:30 PM Only***Friday 4th of July – 8:30AM Workout Only *** A. Coach Led Warmup B. Farmers Carry and Sledge Hammer Strikes C. 9 Rounds400m Run20 weighted Situps15 DDB Cleans10 DDB S2OH5 DDB Burpee Box Overswith a partner or two

AM Class: 6:00AMPM Class: 5:30 PM A. Coach Led Warmup B. Split JerkEvery 90 sec x 6 SetsSet 1: 2 Reps @ 65%Set 2: 2 Reps @ 70%Set 3: 2 Reps @ 70%Set 4: 2 Reps @ 75%Set 5: 2 Reps @ 75%Set 6: 2 Reps @ 80% C. 15:00 EMOMminute 1: 18/14 Calorie Bikeminute…