PWR & GLRY FTNSS

6:00am Class and 5:30pm Class A: Warmup300m run or row15 bb good mornings25 empty bar back squats B. Every 2 min for 12 min3 back squats*build over sets. record heaviest lift C. 10 rounds for time:16 db hang clean and jerk. 50/35. 8/arm8 burpee to a plate D. 3 min amrap:Chin-ups.

6:00am Class and 5:30pm Class A: Coach led Warmup B. Partner Workout:7 Rounds For Time (Split Reps as Needed):15 Deadlifts 225/155lb5 Wall Walks15 Box Jumps30 Abmat Sit-Ups C. Every 2 min for 10 min8 bb bent over rows10 db RDL’s*build weight over sets

6:00am Class and 5:30pm Class A: Coach led Warmup B. 3 Rounds for Time:15/11 cal bike30 wall balls 20/1515 toes 2 bar. sub v-ups C. 3 min amrap: Power Snatch 95-155/65-105 D. 1,000m Row Record time.

4:15pm Class or 5:30pm Class A: Coach led Warmup B. Every 90 seconds x 8 Sets3 Bench Press @ 70%+ C. “Nate”20:00 AMRAP2 Ring Muscle-Ups4 Handstand Push-Ups8 American Kettlebell Swings Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant…

8:30AM CLASS ONLY It is Christmas in July!!! 12 Days of Christmas (in July)

6am Class & 5:30pm Class A. Coach Led Warmup B. 4 Rounds of:20 Pull-ups30 Push-ups40 Sit-ups50 Squats*rest 2 min after each round. Score is total time. C. 3 sets of:10 cal Bike sprint200m ski sprint*Rest 2 min

6am Class & 5:30pm Class A. Coach Led Warmup B. 14 min AMRAP:20 box jump overs 24/2010 hang power cleans 135/9510 shoulder to over head 135/95 C. EMOM for 10 min:1- 6 DB Incline Bench press2- 10 dumbl RDL D: Skill Work3 min AMRAP: Double unders

6am Class & 5:30pm Class Warmup Pedal 15/12 cal 3 rds  10 air squats 10 push-ups  10 box step overs 15 sit-ups B. 10 min Emom 1st min: 10 db thrusters (50:35) 2nd min: 10 dips  C. Double db 200m farmers carry (50/35) 75 Wall Balls 50|40 Cal Air Bike 25 D-DB Box Step Over…

6am Class & 5:30pm Class A. Coach Led Warmup B. 4 rounds for time: 15 push press 95/65 15 squat thrusts  C. 4 rounds for time: 400m run or 30/24 cal bike 10 hang power snatch 95/65 D. 3 sets of: 10 Barbell Rollouts 10 C& Ds

4:15pm Class or 5:30pm Class A: Coach led Warmup B. 4 sets for total time:400/350m Ski or Row12 Deadlift 225-155/155-9514 Toes to Bar16 Wall BallRest 2 min between sets B. Every 4 minutes for 16 minutes12 Shoulder taps against the wall6/ leg Bulgarian Split squats 135/95 barbell24′ hs walk or (2/1) “Wheel of Fun”