PWR & GLRY FTNSS

Classes: 4:15pm & 5:30pm A. Coach Led Warmup B. Every 2:00 x 3 Sets3 Strict Press, Starting @ 75% up to a 3RM Every 2:00 x 3 Sets3 Push Press, Picking up where you left off building C. 21 min tapoutFor Time:800m run then:6 rounds of:9/6 strict pullups. scale to 4-6 reps. no kipping9 deadlifts…

Classes: 8:30 am ONLY A. Coach Led Warmup B. Bench press 5-5-3-3-3-1-1-1-1 reps C. For Time (With a Partner)60 Russian KB Swings 45-55/25-3560 Burpees60 Russian KB Swings60 KB Box Step-overs60 Russian KB Swings60 Burpee to KB Box Step-overs60 Russian KB Swings Rest 4 min then for time:Row 500mSki 500mBike 30/24 cal. racing partner, not partner…

Classes: 6:00am & 5:30pm A. Coach Led Warmup B. 3 sets for total time:50 double unders400m row/ run. 2 of each30 kb swings 45-55/25-3520 deadlifts 95-135/65-9510 bar over burpee*rest 3 min. C. 3 sets of:12/arm db hammer curls10-12 balboas

Classes: 6:00am & 5:30pm A. Coach Led Warmup B. Every 4:00 x 5 Sets4 Sumo Deadlift 315/205lb8 Strict Press 95/65lb12 Dual Dumbbell Step-Ups 50/35lb16 GHD Sit-Ups C.Emom for 10 min:3-5 evil wheels. Sub 12 toes 2 bar

Classes: 6:00am & 5:30pm A. Coach Led Warmup B. Gymnastics Test0:00 – 2:00 Max Unbroken Strict Pull-Ups2:00 – 7:00 Max Ring Rows C. Every 10:00 x 2 Sets300/250m Row10 Burpees20 KB Swings10 Burpees20 KB Swings10 Burpees300/250m Row D. 4 Sets: For Completion12 Bent Over Barbell Rows12 Barbell Bicep Curls

Classes: 6:00am & 5:30pm A. Coach Led Warmup B.4 rounds for time of:16 box jumps20 plate ground to overhead 45/2524 wallballs 20/15 C. Emom for 10 min1 c&j. Build Over sets. Record heaviest weight. D. Max total time in 4 min:plank hold. Can anyone get all 4 min??

Classes: 4:15pm & 5:30pm A. Coach Led Warmup B. Every 3 min sec for 15 min:5 Squats (start at 75% building each round)16 SA DB Bench Press. 8/arm C. 3 rounds for time:20 alt db snatches 40-50/25-3512 cal row20 db squats. 1 db. Hold however you want.12 cal ski.

8:30am Class Only A. Coach Led Warmup B. 4 Rounds40 Double unders20 Rkbs10/10 Bulgarian Split Squats5 Strict pull-ups C. For Time1000m Run100 Wall Balls

Classes: 6am, 4:15pm & 5:30pm A. Coach Led Warmup B. 24 min EMOM1st – 10/8 cal bike sprint2nd – 6 devil press. Use 2 db’s. Choose your own weight.3rd – 6/4 bar mu. Sub 8 pullups + 8 push-ups4th – rest c. AMRAP 4 min: rest 3:00: 4Min AMRAP10 plate hold reverse lunges 45/2530 Plate…

6:00am Class and 5:30pm Class A: Warmup300m run or row15 bb good mornings25 empty bar back squats B. Every 2 min: Record Heaviest Front FS10-8-6-4-2 Front Squat8-15 true pushups. Touch Ground, Full Extension. Not for speed. C. 3 Rounds21-15-9 CalMovement XRest 2:001&3 Cal Ro & Wall Ball2 Cal Pedal & Burpees