PWR & GLRY FTNSS

Class Times: 6:00am & 5:30 pm 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. 7 minutes to warm upthen3 minutes to see what is the heaviest weight you can get over your headMax 3 attempts C.5 Rounds…

Class Times: 4:15pm & 5:30 pm 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.1——->10Hang Squat clean 135/95Toes 2 barShoulder to overhead Rest 5 min. B. For time:800m runRest 2 min400m run.

Classes: 6am, 4:15pm, & 5:30pm A. Coach Led Warmup  B.  18-15-12-9-6-3 Push Press Deadlifts Renegade Rows Front Squats   – 25 Double Unders or 75 singles Goal time try to finish under 35 mins Great time under 25 mins Fire breather under 20 mins C. Curls and Skull Crushers

Class Times: 6:00am & 5:30 pm A. Coach Led Warmup B. B. EMOM for 28 minutes:10/8 Calorie Row4 power cleans 225/155 135/8510/6 Strict chin-ups4 wall walks

Classes: 5:30pm Only A. Coach Led Warmup B. A. AMRAP 4 min x 3. Rest 2 min30 sit-ups30 db hang clean and jerks 40-50/25-35. 15/arm30 db squats. Same db, hold however u like.*pick up 2nd and 3rd rounds where u left off. score is total reps C. 100 air squats50 Back Squats 95/6540 Back Squats…

Class Times: 6:00am & 5:30 pm A. Coach Led Warmup B.B. Every 3 min for 18 min:8 CG Bench Press10 Db bent over row20 kb russian twist. C. 12 minutes on the clock:60 cal pedal or 1000m row40 burpees to a platemax kb swings with remaining time 45-55/25-35*score is # of kb swings

Class Times: 4:15pm & 5:30 pm A. Coach Led Warmup B. For Total Time:800 m ski or row50 sumo deadlift 135/9550 single arm db push press. 25/arm50 front squats 135/9550 db box step overs One db800m ski or row

Class Times: 8:30 am A. Coach Led Warmup B. For time:1000m Row, ski or 1200m runthen immediately into:5 rounds for time of:12 kb snatch ra 55/4512 toes 2 bar12 kb snatch la200m single kb farmer carry C. 3 sets of:10 ea DDB RDL5 Barbell Rollouts

Class Times: 6:00am & 4:15 pm A. Coach Led Warmup B. 7 rounds for time of:7 hang power clean 75-95/45-657 front squats7 shoulder to overhead7 bar over burpee C. Every 4 min for 12 min:15 cal bike2 rope climbs. Sub 12 ring rows

Class Times: 6:00am & 5:30 pm A. Coach Led Warmup B. Bench PressEvery 2:30 × 4 SetsSet 1: 8 @ 70% Set 2: 6 @ 75% Set 3: 4 @ 80% Set 4: 4 @ 80% Focus: Controlled descent, tight setup. C. 14:00 AMRAP7 Shuttle Runs (25/25ft)7 Pull-Ups100ft Farmers Carry (53/35 lb)7 Burpees to Plate