PWR & GLRY FTNSS

Classes 4:30pm & 5:30pm A. Coach Led Warmup B. 4 x 4 front squats with 4 sec pause at bottom, 8 sec at top C. 2 Rounds400m run6 Bear Complex (PC+FS+PP+BS+PP) 135/95500/400m Row3 rds Cindy (5 pull-ups/10push-ups/15 Air Squats)

8:30am Class Only A. Coach Led Warmup B. Strength C. For Time:800m Run20 Bar Facing Burpees80 Wall Balls20 Bar Facing Burpees60 Pull-Ups20 Bar Facing Burpees40 Push Press 115/75lb20 Bar Facing Burpees800m Run

Classes: 6am & 4:15pm No 5:30pm Class A. Coach Led Warmup B. 10:00 EMOMminute 1: 10 Deadlifts 55-60% of 1RM Deadliftminute 2: 3 Broad Jumps for Max Distance C. Every 5:00 x 3 Sets20/16 Cal Bike20 Renegade Rows 50/3520/16 Cal SkiGoal: Complete each set in as close to 2:30 as possible to make this a…

Classes: 6am & 5:30pm A. Coach Led Warmup B. Every 90 seconds x 6 Sets1/1 Turkish Get-Up C. For Time Run 20-16-12-8-4-2Alternating Dumbbell Snatch 50/35lbBox Jump Overs Run

Classes: 6am & 5:30pm A. Coach Led Warmup B. For Time, With Partner, Alternating Rounds 6 Rounds10 Clean and Jerk 135/95lb3 Wall Walks Into.. 6 Rounds12/9 Calorie Row6 Lateral Burpees Over the Rower Into.. 6 Rounds12/9 Calorie Bike36 Double Unders Barbell: 135/95lb, 61/43kg Optional Accessories3 Sets: For Quality10 Deficit Dual Kettlebell Sumo Deadlifts:30 Nose to…

Classes: 6am & 5:30pm A. Coach Led Warmup B. Bench PressEvery 2:00 minutes x 4 SetsSet 1: 3 Reps @ 70%Set 2: 3 Reps @ 75%Set 3: 3 Reps @ 80%Set 4: 5 Reps @ 75% C. 2 Rounds For Time:24 single arm db hang clusters 50/3512 each arm48 med ball situps D. 4 min…

Labor Day – 8:30am Workout Only A. Coach Led Warmup B. Deck of Cards – Partner Workout

Classes: 8:30am Only A. Warmup B. Partner Workout – For Time1000m RowPartner holds Dual Kettlebell Front Rack 60 DeadliftsPartner holds Forearm Plank 30 Wall WalksPartner holds Handstand Hold 20 Burpee Bar Muscle-Ups 1000m RowPartner holds Dual Kettlebell Front Rack Kettlebells: 53/35lbBarbell: 225/155lb Optional AccessoriesPart A) 3 Sets: For Quality8-10 Dual Kettlebell Z-Press:30 Extended Plank Hold…

Classes: 4:15pm & 5:30pm Only A. Warmup B. 18:00 EMOM (6 Sets)Minute 1: Back Squat (based on % of 1RM Back Squat)Minute 2: 2 Power Cleans + 5 Push Press @ ~70%+ of Push Press 1RMMinute 3: Rest *Back Squat LoadingSet 1: 5 Reps @ 70%Set 2: 5 Reps @ 70%Set 3: 5 Reps @…

Classes: 6am & 5:30pm Only A. Warmup B. 10 Rounds100ft farmers carries 60/4010 ball over shoulders 50/35 C. 2 min amrap for 4 sets:12 burpees to a plate 45/25Max plate ground to overhead 45/25Rest 1 min D. 2 min amrap for 4 sets:200m runmax pushupsRest 1 min*score is total reps of plate ground to overhead…