PWR & GLRY FTNSS

Classes: 6:00am & 5:30pm A. Coach Led Warmup B.4 rounds for time of:16 box jumps20 plate ground to overhead 45/2524 wallballs 20/15 C. Emom for 10 min1 c&j. Build Over sets. Record heaviest weight. D. Max total time in 4 min:plank hold. Can anyone get all 4 min??

Classes: 4:15pm & 5:30pm A. Coach Led Warmup B. Every 3 min sec for 15 min:5 Squats (start at 75% building each round)16 SA DB Bench Press. 8/arm C. 3 rounds for time:20 alt db snatches 40-50/25-3512 cal row20 db squats. 1 db. Hold however you want.12 cal ski.

8:30am Class Only A. Coach Led Warmup B. 4 Rounds40 Double unders20 Rkbs10/10 Bulgarian Split Squats5 Strict pull-ups C. For Time1000m Run100 Wall Balls

Classes: 6am, 4:15pm & 5:30pm A. Coach Led Warmup B. 24 min EMOM1st – 10/8 cal bike sprint2nd – 6 devil press. Use 2 db’s. Choose your own weight.3rd – 6/4 bar mu. Sub 8 pullups + 8 push-ups4th – rest c. AMRAP 4 min: rest 3:00: 4Min AMRAP10 plate hold reverse lunges 45/2530 Plate…

6:00am Class and 5:30pm Class A: Warmup300m run or row15 bb good mornings25 empty bar back squats B. Every 2 min: Record Heaviest Front FS10-8-6-4-2 Front Squat8-15 true pushups. Touch Ground, Full Extension. Not for speed. C. 3 Rounds21-15-9 CalMovement XRest 2:001&3 Cal Ro & Wall Ball2 Cal Pedal & Burpees

Classes: 6:00am and 5:30pm A: Coach led Warmup B. 4 Rounds With a Partner: Split anyway you like10 Clean and Jerk 185-135/135-8520 Box Jumps30 Wallballs 20/15 C. 10′ AMRAP1 Bear Complex100m Run

Classes: 6:00am & 5:30pm A. Coach Led Warmup B. 4 Rounds – Every 4:001-2-3-4-5-…Wall WalksBurpee Box overs C. 12:00 EMOM1 – 16 Plate g2oh2 – 10 Plank Pull-ups3 – 8/arm Med ball DB shoulder Press

Classes: 4:15pm & 5:30pm A. Coach Led Warmup B. 4 Rounds For time:400m run300m row200m runRest 2:00 C. Deadlifts5 sets of 5 starting at 60%Increase each round

8:30am Class Only A. Coach Led Warmup B. 4 sets for total time:400/350m ski20 toes 2 bar15 sdhp 75-95/45-6510 thrusters (same weight)*rest 3 min C. For Time1000m Run100 Wall Balls

6am Class 4:15pm Class & 5:30pm Class A. Coach Led Warmup B. 15 min AMRAP:10/7 cal bike50’ goblet lunge 45-55/25-35200m run. C. Row 1k, rest 4 min x 2 sets