PWR & GLRY FTNSS

Classes: 5:30pm Only A.Row 5002 Rds10 KB SDHP10 Plank Shoulder Touches10 Mtn Climbers Then1:00 Disclocate3/3 WGS1:00 OH Band B. Strict Press4@60%, 3@65%, 2@70%4@65%, 3@70%, 2@75%4@70%, 3@75%, 2@80%Hold last rep overhead at 80% for time C. DEATH BY SLAMBALLSlamball start with 15Add 1 rep each minute until you are unable to complete the required reps inside…

Class Times: 6:00am & 5:30 pm A. Coach Led Warmup B. For total time:3 rounds:16 Ohs 75-95/45-654 ring muscle ups. 8 Burpees + Dub toes to rings*rest 2 min2 rounds:16 deadlifts 275/16532 pushups*rest 1 min1 round:16 cal ski48 wall balls C.2-3 sets of: Single Bell Complex5 row5 floor clean5 goblet squat5 strict pressDon’t set bell…

Class Times: 4:15pm & 5:30 pm A. Coach Led Warmup B. EMOM 14 min:1 – 1 power clean + 1 front squat + 1 power clean + 1 jerk2 – 12 ring rows*build over sets C. 20:00-finish3 rounds for time of:25 Wallball20 KB Swings25 Box Jumps20/14 Cal Pedal25 DU (75 singles)20 pull-ups

Classes: 8:30am ONLY A. Coach Led Warmup B. pARTNER wORKOUTPartner 11 round15/12 cal row10 t2b5 power Cleans 135/95 Partner 2Bike Calories *switch after P1 Finishes Station** Workout over 200/160 Calories

Classes: 6am & 4:15pm A. Coach Led Warmup B. 3 rounds for time:30 plate ground to overheads20 plate squats10 burpee to plate B. Every 3 min for 18 min (6 sets):10-12 bar dips10 db bicep curls10 db press

Classes: 6am & 5:30pm A. 5 minute AMRAP30 second bike10 alternating box step ups10 pause hanging knee raises*build intensity across 5 min 2 rds5 box jumps5 kip swings Barbell Warmup in warming up front squats B. 7 Rds – 1 Cleans + 1 hang clean + 1 Clean*3 sec pause between Cleans C With a…

Classes: 5:30pm Only A. Coach Led Warmup B. 7 sets3 Push Press + 1 Push Jerk + 1 Split Jerk C. 3 Rounds – start every 10:002 partners50 Syncro Situpsintop1 50 wall ballp2 50/40 cal rowthen .p1 50/40 cal rowp2 50 wall ball

Classes: 6am & 5:30pm A. Coach Led Warmup B. AMRAP 15 Minutes:3 Rounds of “Cindy”10 sa devil press 50/35 – 5/side *1 round of cindy = 5 pull-ups/10 push-ups/15 air squats. C. 60 synchro air squat30 HSPU18 deadlift 315/20560 synchro air squat24 HSPU24 deadlift 295/19060 synchro air squat18 HSPU30 Deadlift 275/175 Flow:Partners will synchro the…

Classes 4:15pm & 5:30pm A. Warmup10 cal row15 air squats10 Pushups10 cal row10 c&d’s5 burpees10 cal row15 kb squats10 KB swings Barbell Warmup B. Every 3 min for 15 min:5-5-5-3-3 Back Squats. Work as heavy as possible12 db suitcase deadlift C. For Time:12-9-6-3Push Press 165/110burpee pull-upsHang power cleans

Classes: 8:30am ONLY A. Coach Led Warmup B. teams of two50 rounds3 ddb cleans2 DDB Front Squats1 DDB Push Jerk C. 30-20-10DDB Skull CrushersDDB Curls