PWR & GLRY FTNSS

Classes: 6am & 5:30pm A. Coach Led Warmup B. B. For time:21-15-9 DeadliftsHang clean and jerk 95/65 HOD pushups 50 Du after each round + 8 cal pedal C. 3 sets of:10/side sa db rdl10 barbell rollouts 10/side db bent over row

Classes: 6am & 5:30pm A. Coach Led Warmup B. B. Emom for 10 min2 front squat. Build over 10 sets. C. Amrap 3 min:4 Hang squat clean 85-135/65-95. Score is total reps4 strict pull-ups D. 2 rounds:40 alternating db snatches 40-50/25-3540 ab mat sit-ups

Classes: 6am & 5:30pm A. Coach Led Warmup B. Every 7 min for 28 minBike 30/2430 kb swings 55/3530 wall balls 20/15 C. EMOM for 10 min:Power Snatch x 1 rep. build to 1RM for the Day

Classes 4:15pm & 5:30pm A. Warmup3 rds10 Air Squats5 burpees30s wall sit Then…2 rds with an empty barbell:10 push presses10 front squats5 hang squat cleans5 squat clean thrusters B. EMOM for 12 min:2 clusters (Clean & thruster)Work as heavy as possible. Record heaviest lift C. 7 rounds 15 minute tapout3 Thrusters 115/855 Burpees7 Box Jump…

Classes: 8:30am ONLY A. Coach Led Warmup B. 40:00 EMOMminute 1: 15/11 cal row or 16/13 Calorie Bike minute 2: 6 Shuttle Run 25′minute 3: 15 Pull-Upsminute 4: 15 Kettlebell Squatsminute 5: 3 Wall Walks C. For Quality:5 Sets:30 Weighted Wall Sit:30 Wall Facing Handstand Hold D. 4 sets of:15/11 cal ski sprint. Rest as…

Classes: 6am & 4:15pm A. Coach Led Warmup B. 5 Rounds for Time, as 4 Person Waterfall20 Bench Press 135/95lb20 GHD Sit-Ups20 Alternating Dumbbell Hang Snatch 50/35lb20/14 Calorie Row Time Cap: 35:00

Classes: 6am & 5:30pm A. Coach Led Warmup B. Deadlift – Take 15:00 minutesEstablish a 3RM Deadlift Goal: 90% of 1RM C. For Time9-15-21-15-9Deadlifts 225/155lbBox Jumps Time Cap: 15:00 D. EMOM for 12 min:1 – 10-12 ab squats2 – 40 sec weighted plank hold

Classes: 6am & 5:30pm A. Coach Led Warmup B. 20:00 EMOMminute 1: 3 Touch and Go Power Snatches Starting @ 60% and increase each setminute 2: 12 Dual Dumbbell Reverse Lunges 2 x 50/35lbminute 3: – Max Bar Facing Burpeesminute 4: Rest C. 3 Sets: For QualitySnatch Pull Complex*:30 Wall Sit March Snatch Pull Complex:Pause…

Classes: 6am & 5:30pm A. Coach Led Warmup B.5-5-3-3-3-1-1-1 – Back Squat*record heaviest set of 1 C. 4 sets for time of:50 double undersRow 400m or Bike 24/20 cal or 400m ski30 sa db push press 40-50/25-35. 15/arm15 wallballs 20/15*rest 2 min D. 2 sets of:200m farmer carry. As heavy as possible.

Classes 4:15pm & 5:30pm A. Coach Led Warmup B. For Time:10, 8, 6,4,2 Power Clean 135/95. After each set of power cleans3 burpee pull-ups200m run C. 3 sets of:10/8 cal ski10 strict toes 2 bar or rings