PWR & GLRY FTNSS

Classes: 6am & 5:30pm A. Coach Led Warmup B.40-30-2080-60-40russian kb swings 55/35double unders C.21-15-9deadlifts 225-155/155-95400m run D. EMOM for 12 min:1 – 50 sec bird dogs2 – 30 sec hollow rocks3 – 12 bb good mornings. Keep it light.

Classes 4:15pm & 5:30pm A. 7/5 Calorie Bike6 Box Jumps5 Toe to Bar4 Barbell Thrusters For Time:5:00/4:00/3:00 Work15/12 Calorie Bike15 Box Jumps15 Toe to Bar-Max Thrusters 75/55lb-2:00 rest b/t sets-*Continue until 75 Thrusters are Complete If not completed in the 3:00 round, the athletes will then move back around to the 5:00 round again and…

Classes: 8:30am ONLY A. Coach Led Warmup B.Jerk 4 x 3 82.5% C. partner ygig10 rounds3 HOD Pushups5 Box Step Overs7/5 Cal pedal

Classes: 6am & 4:15pm A. Coach Led Warmup B. 15 min EMOM1st – Bench Press x 6 reps2nd – GHD situps x 12 , sub 20 med ball sityups3rd – BB Bent Over Rows x 10 reps C. 3 sets – AMRAP x 4:006 Toes to Bar8 Burpees10 Alt DB Snatches*1 MINUTE REST BETWEEN SETS

Classes: 6am & 5:30pm A. Coach Led Warmup B.3 ROUNDS FOR TIME 30/24 CAL ROW 30 WALLBALLS 20/14#* 30 ALT. DB POWER SNATCHES 50/35 30 TOES-TO-BAR C. EMOM 151st – :30 Hollow Hold2nd – 12 BB good Mornings3rd – 200/150m ski sprint

Classes: 6am & 5:30pm A. 5 Cal Pedal4 rounds tabata Air Squats (:20 work – :10 rest)then4 rds tabata kb swingsthen4 rds tabata v-ups B. Partner Workout21/15 Calorie Bike or 21/15 Calorie RowThen30 rounds *you go i go3 Hang Power Cleans 155/1053 Front Squats3 S2OH3 DDB Box Step Overs – use 2 db (35/25)then21/15 Calorie…

Classes: 6am & 5:30pm A. Coach Led Warmup B. Complete as many rounds and reps as possible in 8 min:15 Calories12 DB Deadlifts9 DB Hang Power Cleans6 DB Push Press

Classes 4:15pm & 5:30pm A. Coach Led Warmup B. Deadlifts4 sets of 3 At 82.5% C. Every 2:30 x 6 rounds8 Cal Row or Ski8 Burpee Box Get Overs8 Russian KB SwingsRX is increase reps by 1 every round D. for Recreation3 rounds of 10 Barbell or DB Hip Thrusts with :15 hold on final…

Classes: 8:30am ONLY A. Coach Led Warmup B. With a partner split reps evenly for time:100 cal bike200 db snatches 50/35300 air squats200 sit-ups100 db over head walking lunges 50/35 C. 10 cal ski sprints x 4. Go all out.

Classes: 6am & 4:15pm A. Coach Led Warmup B. For Time: 35 Minute Cap50 Situps400m Run30 HOD Pushups20 Clean & Jerks 115/85 Rest 2:00 50 Toes to Bar400m Run30 Burpees20 Front Squats or Back Squats (from Ground) Rest 2:00 50 Situps400m Run30 HOD Pushups20 Clean & Jerks 115/85