PWR & GLRY FTNSS

3 Classes on Friday – 6am, 4:15pm & 5:30pm A: Coach Led Warmup B. For time: 30 KB Swings 100 double unders. Sub 200 singles.30 KB Swings75 sit-ups30 KB Swings50 cal bike30 KB Swings25 clean and jerks 135/95 B. 4 sets: 300m ski SprintsRest 2 minutes between sets

6am Class: 5:30pm Class A. Coach Led Warmup B) EVERY 2:00 X 8 3 BACK SQUATS @ 70% C. EMOM 1 bear complex Pedal remaining until 50/35 calories 10:00 tapout

6am class & 5:30pm class A. coach led warmup B. ISABEL = 30 POwER SNATCHES 135/95 (to the ground each time) CINDY – 10RDS. 5 Pull-ups/10 Push-ups 15 Air Squats GRACE – 30 Clean & Jerks *135/95 to the ground each time FRAN – 21-15-9 Thrusters/pull-ups * 95/65″ ANNIE – 50-40-30-20-10 DU + sit-ups (Double…

6am Class : 5:30pm Class A. Coach Led Warmup B. For time:200 M Run16 KB Swings 45-55/25-35200 M Ski ErgRest 1 min200 M Run24 KB Swings200 M Ski ErgRest 1 Min200 M Run32 KB Swing200 M Ski ErgRest 1 min200 M Run40 KB Swings200 M Ski ErgTry to stay unbroken on your KB Swings C.…

4:15pm and 5:30 pm Classes A. Coach Led Warmup B. Every 7 minutes for 21 minutes (3 sets):20 front rack Reverse Lunges 75-95/45-6520 Clean and jerks20 front rack Reverse Lunges C. EMOM for 12 min:1- 20 kb Russian twist2- 10 strict toes 2 bar or rings3- 10 kb windmills 5/side

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…