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

Classes: 6am & 4:15pm A. Coach Led Warmup B. Bench Press 5 x 5 C. 5 Rounds5 Deadlifts 225/15510 Pullups15 Air Squats** Cal Bike in remaining 12:00

Classes: 6am & 5:30pm A. Coach Led Warmup B. Every 2:00 x 4 sets12/9 Cal Bike9 Over line Burpees Rest 2:00 Every 2:00 x 4 sets40 Double Unders 125 Singles12 Toes To Bar Rest 2:00 Every 2:00 x 4 sets12/9 Cal Ski9 Box Jump Overs

Classes: 5:30pm Only A. Coach Led Warmup B. Partners90 Wall Ball80 DB Snatches 50/3570 Box Jumps60 Push Presses 85/6550/35 Cal Row

Classes: 6am & 5:30pm A. Coach Led Warmup B. DT5 Rounds for Time: 12 Deadlift 95-155/75-1109 Hang power clean6 Push jerk C. 3 Rounds10 t2b15 Hip Raise KB Crunch20 Situps:30 Plank

Classes 4:15pm & 5:30pm A. Warmup10 cal row10 air squats10 cal pedal10 pushups10 cal ski10 kb swings B.3 rounds of:30 db hang clean and jerks 50/35. 15/arm20 cal row, ski, bike. (Do one of each doesn’t matter order) Rest exactly 4 min then:Run 800m*rest exactly 1 minRun 800m C.3 sets of:10 Dips12 Curls

Classes: 8:30am ONLY A. Coach Led Warmup B. Fight Gone Bad3 Rounds for Total ScoreWallball for repsSumo Deadlift High Pull (75#55#) for repsBox Jumps (20″) for repsPush Press (75#/55#) for repsRow for caloriesMove from each station after 1 minute. Clock does not reset or stop between movements. There is a 1-minute rest between rounds. On…

Classes: 6am & 4:15pm A. Coach Led Warmup B. B. EMOM x 18 min1 – 4 tempo back squats. 32X1. Down 3 sec, pause 2 sec, up, 1 sec pause start a new rep.2 – 10/8 cal row or ski3 – 8 kb box step ups 4:leg C. For Time:15-12-9-6-3deadlift 225/155Toes 2 bar