PWR & GLRY FTNSS

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

6am Class & 5:30pm Class A. Coach Led Warmup B. 4 Rounds of:20 Pull-ups30 Push-ups40 Sit-ups50 Squats*rest 2 min after each round. Score is total time. C. 3 sets of:10 cal Bike sprint200m ski sprint*Rest 2 min

6am Class & 5:30pm Class A. Coach Led Warmup B. 14 min AMRAP:20 box jump overs 24/2010 hang power cleans 135/9510 shoulder to over head 135/95 C. EMOM for 10 min:1- 6 DB Incline Bench press2- 10 dumbl RDL D: Skill Work3 min AMRAP: Double unders

6am Class & 5:30pm Class Warmup Pedal 15/12 cal 3 rds  10 air squats 10 push-ups  10 box step overs 15 sit-ups B. 10 min Emom 1st min: 10 db thrusters (50:35) 2nd min: 10 dips  C. Double db 200m farmers carry (50/35) 75 Wall Balls 50|40 Cal Air Bike 25 D-DB Box Step Over…

6am Class & 5:30pm Class A. Coach Led Warmup B. 4 rounds for time: 15 push press 95/65 15 squat thrusts  C. 4 rounds for time: 400m run or 30/24 cal bike 10 hang power snatch 95/65 D. 3 sets of: 10 Barbell Rollouts 10 C& Ds

4:15pm Class or 5:30pm Class A: Coach led Warmup B. 4 sets for total time:400/350m Ski or Row12 Deadlift 225-155/155-9514 Toes to Bar16 Wall BallRest 2 min between sets B. Every 4 minutes for 16 minutes12 Shoulder taps against the wall6/ leg Bulgarian Split squats 135/95 barbell24′ hs walk or (2/1) “Wheel of Fun”

8:30 Class Only A. Coach Led Warmup B. 800m Run 21 front squats 21 Box Jump Overs 21 KB Swings 21 Burpees 600 M Run 15 front squats 15 Box Jump Overs 15 Burpees 400m Run 9 front squat 9 Box Jump Overs 9 Burpees 200m Run 3 front squats 3 Box Jump Overs 3…

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…