PWR & GLRY FTNSS

Classes: 6:00am and 5:30pm A: Coach led Warmup B. 4 Rounds With a Partner: Split anyway you like10 Clean and Jerk 185-135/135-8520 Box Jumps30 Wallballs 20/15 C. 10′ AMRAP1 Bear Complex100m Run

Classes: 6:00am & 5:30pm A. Coach Led Warmup B. 4 Rounds – Every 4:001-2-3-4-5-…Wall WalksBurpee Box overs C. 12:00 EMOM1 – 16 Plate g2oh2 – 10 Plank Pull-ups3 – 8/arm Med ball DB shoulder Press

Classes: 4:15pm & 5:30pm A. Coach Led Warmup B. 4 Rounds For time:400m run300m row200m runRest 2:00 C. Deadlifts5 sets of 5 starting at 60%Increase each round

8:30am Class Only A. Coach Led Warmup B. 4 sets for total time:400/350m ski20 toes 2 bar15 sdhp 75-95/45-6510 thrusters (same weight)*rest 3 min C. For Time1000m Run100 Wall Balls

6am Class 4:15pm Class & 5:30pm Class A. Coach Led Warmup B. 15 min AMRAP:10/7 cal bike50’ goblet lunge 45-55/25-35200m run. C. Row 1k, rest 4 min x 2 sets

6:00am Class and 5:30pm Class A: Warmup300m run or row15 bb good mornings25 empty bar back squats B. Every 2 min for 12 min3 back squats*build over sets. record heaviest lift C. 10 rounds for time:16 db hang clean and jerk. 50/35. 8/arm8 burpee to a plate D. 3 min amrap:Chin-ups.

6:00am Class and 5:30pm Class A: Coach led Warmup B. Partner Workout:7 Rounds For Time (Split Reps as Needed):15 Deadlifts 225/155lb5 Wall Walks15 Box Jumps30 Abmat Sit-Ups C. Every 2 min for 10 min8 bb bent over rows10 db RDL’s*build weight over sets

6:00am Class and 5:30pm Class A: Coach led Warmup B. 3 Rounds for Time:15/11 cal bike30 wall balls 20/1515 toes 2 bar. sub v-ups C. 3 min amrap: Power Snatch 95-155/65-105 D. 1,000m Row Record time.

4:15pm Class or 5:30pm Class A: Coach led Warmup B. Every 90 seconds x 8 Sets3 Bench Press @ 70%+ C. “Nate”20:00 AMRAP2 Ring Muscle-Ups4 Handstand Push-Ups8 American Kettlebell Swings Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant…

8:30AM CLASS ONLY It is Christmas in July!!! 12 Days of Christmas (in July)