PWR & GLRY FTNSS

Evening Workout: 5:30 PM Only***Friday 4th of July – 8:30AM Workout Only *** A. Coach Led Warmup B. Farmers Carry and Sledge Hammer Strikes C. 9 Rounds400m Run20 weighted Situps15 DDB Cleans10 DDB S2OH5 DDB Burpee Box Overswith a partner or two

AM Class: 6:00AMPM Class: 5:30 PM A. Coach Led Warmup B. Split JerkEvery 90 sec x 6 SetsSet 1: 2 Reps @ 65%Set 2: 2 Reps @ 70%Set 3: 2 Reps @ 70%Set 4: 2 Reps @ 75%Set 5: 2 Reps @ 75%Set 6: 2 Reps @ 80% C. 15:00 EMOMminute 1: 18/14 Calorie Bikeminute…

PM Classes: 4:15 PM & 5:30PM A. Coach Led Warmup B. Every 2:00 x 4 Sets4 Front Squats+4 Lateral PVC Pipe Jump Over, For HeightSet 1: 70%Set 2: 75%Set 3: 80%Set 4: 80%+ C. 3 Rounds for Time18/14 Calorie Row18 Toes to Bar72 Double Unders24 Wall Balls9/7 Ring Muscle-Ups (sub rings c2b) D. 4 Sets:…

A. Coach Led Warmup B. 25:00 AMRAP Partner Workout 15/12 Cal Row 12 DB Snatches (50/35) 9 Burpee Box Overs Partners Complete Full Round Then Switch C. Finisher Curls for the girls & Bi’s for the guys

B. Back Squat 10:00 EMOM 3 Reps@ 65-70% of 1RM C. AMRAP 7 min. 12 Deadlifts9 Hang Power Cleans6 Push Jerks. 95/65 lbs D. Core Finisher 7:00 AMRAP 2-4-6-8… V-Ups Russian Twists (over and back = 1 Rep) Hollow Rocks Hollow Hold (Seconds)

A. Coach Lead Warm-up B. 4 sets not for time: 10 cal ski 8 hang to overhead 10 double DB push press 8/leg single leg db RDL 10 cal bike *build in weight over sets. Work to get stronger. C. 6 rounds of: 200m run 10 sprawls *rest 1 min

A. Coach Led Warm-Up B. 3 Sets of 3 Building to 75%“33” Strip Sets until 33 reps completed Rest 2:00 100 Close Grip Bench Press C. Partner WOD. 16:00 AMRAP Partner A: max-effort cardio (run, bike, ski, or row) Partner B: ascending ladder of dumbbell snatches and mountain climbers Switch when Partner B finishes their…

B. Three Rounds 1:00 AMRAP Clean & Jerk 2:00 Rest C. Partner Workout You go, I go 10 Rounds 2:00 Work / 2:00 Rest 18/15 cal Ski or Row 10 C&J’s  135/95 Max Burpees over Bar

B. EMOM for 15 min: C. 5 rounds for time: 8 deadlifts 135-185/85-135 16 kb swings 55-70/35-55 50 double unders (sub 75 singles)

A: Coach led warmup and stretching. B: 8 Rounds of 4 Power Cleans – Start Light, Finish Heavy C: In Teams of 3 “By His Stripes”3 Rounds – 30m Minute Tapout39 Thrusters 95/65 lbs3 x 3 Laps with Barbell on Shoulder 95/65 lbs100 Sledgehammer Strikes1:00 Dead Hang from Pull-up Bar30 Burpees30 Deadlifts 185/135 lbs Finisher…