PWR & GLRY FTNSS

Class Times: 4:15pm & 5:30 pm A. Warmup B. EMOM for 14 min: Min 1-6 (6 sets) – 2 Thrusters Min 7 -14 every 90 sec (5 sets) – 1 thruster *record heaviest lift. Take from rack. C. On a 2 min clock for 7 sets: 4 hang power cleans 135/95 95/65 4 front squats…

Class Times: 8:30 am A. Warmup B. For total reps: 3 min of wall balls 2 min plate ground to overhead 45/25 1 min of sprawls rest 3 min 1 min of sprawls 2 min of plate ground to overhead 3 min of wallballs Rest 5 min: C. 4 min AMRAP: Clean and Jerk Men…

Class Times: 6am & 4:15pm A. Warmup B. E2MOM for 14 min: 10-8-6-4-2-1-1 Power Snatch. TnG reps. C. 20:00-finish 10 rounds for time: 5 shoulder to overhead 155/110 7 toes to bar 9 wall balls 12 box jumps

Class Times: 8:30 am ONLY A. Warmup 2 rds 1 min walking lunges 1 min burpees w/ tuck jump 1 min banded shoulder opening 3 rds Ski 8 cal 10 pvc back squats w/ pause at full depth 3 pullups 1 rd 5ea arm single arm devils press + thruster B. Back Squats 3×10 *Each…

Classes: 6am & 5:30pm *** SCHEDULE FOR THIS WEEK *** Wednesday – 6am & 8:30am ONLY Thursday – 8:30am ONLY Friday – 6am & 4:15pm Saturday – 8:30am ONLY A. Warmup 10:00 tapout 2-3 rds of: 8 cal bike 8 hang power cleans (empty bb) 8 front squats 8 c&d’s 8 ring rows B. 3…

Classes: 6AM & 5:30pm *** SCHEDULE FOR THIS WEEK *** Wednesday – 6am & 8:30am ONLY Thursday – 8:30am ONLY Friday – 6am & 4:15pm Saturday – 8:30am ONLY A. Coach Led Warmup B. 5 sets for time: 10 deadlifts 225/155 25 sit-ups 10 bar over burpee 250m ski Rest 2 min c.4 sets of:…

Class Times: 4:15pm & 5:30 pm *** SCHEDULE FOR THIS WEEK ***Wednesday – 6am & 8:30am ONLYThursday – 8:30am ONLYFriday – 6am & 4:15pmSaturday – 8:30am ONLY A. Warmup 3 rounds of:8 cal bike10 push-up12 bb good morning B. 18 min tapoutFor Time:40-30-20-10Kb swingsSprawls12 (50′) shuttle runs C. Every 4 min for 16 min:200m row6…

Class Times: 8:30am *** SCHEDULE FOR THIS WEEK *** Wednesday: 6am & 8:30am Thursday: Closed Friday: 8:30am Saturday: 8:30am A. Coach Led Warmup B. 4 Rounds of 10 DB Bench Press C. Teams of 3  AMRAP  Station 1 3 Rounds 50 jump rope 15 sit-ups  Stations 2: 30/22 cal row Station 3: 20 Inverted Rows

Class Times: 6am & 8:30am *** SCHEDULE FOR THIS WEEK *** Wednesday: 6am & 8:30am Thursday: Closed Friday: 8:30am Saturday: 8:30am A. Coach Led Warmup b. 12:00 EMOM 1 Front Squat from Ground 60-70% C. 12:00 AMRAP 5 pull-ups  10 Burpee Box Get Overs 20 Sit-ups

Classes: 6AM & 5:30pm *** SCHEDULE FOR THIS WEEK ***Wednesday – 6am & 8:30am ONLYThursday – CLOSEDFriday – 8:30am ONLYSaturday – 8:30am ONLY A. Coach Led Warmup B. Every 1:30 x 10 Sets1 Split JerkStarting @ 60-70% and building Every 1:30 x 10 setsPush Jerk + Pause Split Jerk (Pause 1sec in Dip + 3…