PWR & GLRY FTNSS

Class Times: 4:15pm & 5:30 pm A. Coach Led Warmup B. Every 90 seconds for 10 sets, alternating between:A: 3 front squatsB: 5 back squats *Perform all sets between 70-77% of your most recent one rep max front squat. C 3 rds500m ski15 dumbbell front squats (50s/35s)12 burpee pull-ups*14 min timecap

Class Times: 8:30 am A. Warmup B. Lets Get UPSIDE DOWN8:00 of working on Handstand WalksorHandstand Pushups C. “Angie’s” House20 Pull-Ups20 Push-Ups20 Sit-Ups20 Air Squats“Helen’s” House30/21 Cal Pedal21 Kettlebell Swings12 Pull-Ups“Fran’s” House15 Thrusters (95/65 lb)“Nancy’s” House400 meter Row15 Overhead Squats (95/65 lb)“Grace & Isabel’s” House20 Ground-To-Overheads (95/65 lb)“Kelly’s” House400 meter Row30 Box Jumps30 Wall Ball…

Classes 6am, 4:15pm, & 5:30pm A. Warmup B. Bench Press – 4 sets of 5 C. 40-35-30-25-20 abmat situps100′ Farmers Carry – Plate pinch 35/2512/8 cal pedal100′ Overhead Plate Carry 55/35  

Classes 6am & 5:30pm A. Warmup B. Back Squats C. For Time10 Cal Row30 Wall Ball30 Alt DB Snatches10 Cal Row20 Wall BAll20 Alt DB Snatches10 Cal Row10 Wall Ball10 Alt DB Snatches

Classes: 5:30pm Only A. Coach Led Warmup B. BIRTHDAY BURPEES C. PARTNER WORKOUT 10-1Deadlifts 225/155Burpee Box Jumps D.21-15-9 barbell 75/55 not for timeBicep curlsBent over rowsShoulder press. *set the bar down as little as possible.

Classes: 6am & 5:30pm A: warmup B. 5 Burpee to plate 10 Strict press 15 Back squats 20 Double unders (or 30 single unders) Seniors 75/55 lbs (RX) 95/65 lbs (Gods Special People) 105/70 lbs C. Strength

Class Times: 8:30 am A. Coach Led Warmup B. For time: With Partner75 Pull-Ups75 Push-Ups75 Front Squats (75/55)75 Hang Power Cleans (75/55)75 Shoulder to Overhead (75/55)75 Abmat Sit-Ups75 Double-Unders each (or 200 singles)

ATTENTION: HOLIDAY SCHEDULEThursday 27th – 1 class at 8:30amFriday 28th – 1 class at 8:30amSat 29th – 1 class at 8:30am A. 2 Roundsrow 10 cal15 air squats10 pushups5 c&d’sthenBarbell Warmup B.FOUR SETS OF 4 FRONT SQUATS FROM THE FLOOR5 SEC PAUSE AT TOP EACH REP65%, 70%, 75%, 80-ISH c. 2 rounds500m row6 bear complex…

ATTENTION: HOLIDAY SCHEDULEThursday 27th – 1 class at 8:30amFriday 28th – 1 class at 8:30amSat 29th – 1 class at 8:30am A. Coach Led Warmup B. Black Friday Training – $575 BudgetEMOM200 box jump overs150 wall ball100 ground to oh 95/6575 burpees50 pull-ups

Classes: 5:30pm Only ATTENTION: HOLIDAY SCHEDULEThursday 27th – 1 class at 8:30amFriday 28th – 1 class at 8:30amSat 29th – 1 class at 8:30am A. Coach Led Warmup B. For Time:3 rounds of:7 deadlift 135-185/95-1357 bar over burpeeRun 400m (to finish) 2 rounds of:7 deadlift 155-225/95-1557 bar over burpeerun 400m (to finish) 1 round of:7…