Class Times: 4:15pm & 5:30 pm A. Coach Led Warmup B. Teams of 2 – Have 32 minutes 12 rounds each – No Rest Monday Partner A: Max cal Row Partner B: 6 DB Box Step Overs6 Db Hang Cleans4 DB Thrusters2 DB Devil Presses (single DB whole time 50/35) As soon as you finish…

Classes 6am, 4:15pm, ***NO 5:30pm TODAY *** A. Warmup B. Bench PressEvery 2:30 x 4 SetsSet 1: 8 Reps @ 75%Set 2: 5 Reps @ 80%Set 3: 5 Reps @ 80%Set 4: 5 Reps @ 80% C. For Reps:5 Sets:1:00 AMRAP10 Chest to Bar Pull-UpsMax Burpee Box Jump OversRest 1:00 b/t sets

Classes 6am & 5:30pm A. Warmup B. Every 90 seconds, for 18 minutes (4 sets of each):Snatch-Grip Romanian Deadlift x 8 reps @70%2 Wall Walks12 Alternating Dumbbell Snatches For Time3 Rounds for Time25 Wall Balls20 Surrender Lunges 55/45lb*Starting at 0:00, Then Every 3:00 Complete 25 Abmat Sit-Ups

Classes: 5:30pm Only A. Coach Led Warmup B. FRAN For Time:21-15-9Thrusters 75-95/45-65Pull-ups*rest 5 min ELIZABETH For time:21-15-9Squat Clean 95-135/65-95Ring Dips. sub bar dips*rest 5 min RANDY For Time:75 hang power snatches 55-75/35-55

Class Times: 6:00am & 5:30 pm A. Coach Led Warmup B. PRESS – 6 SETS OF 3Start @ 70% and increase to a heavy for the day. C. For Time:Every 15:00 x 2 Sets100 Double Unders – 200 singles50 Air Squats40/32 Push-Ups40 Wall Balls30 Burpees Reverse the order on the second set(i.e., Set 2 begins…

Class Times: 4:15pm & 5:30 pm A. Coach Led Warmup B. Every 90 seconds for 10 sets, alternating between:A: 3 front squatsB: 5 back squats *Perform all sets between 70-77% of your most recent one rep max front squat. C 3 rds500m ski15 dumbbell front squats (50s/35s)12 burpee pull-ups*14 min timecap

Class Times: 8:30 am A. Warmup B. Lets Get UPSIDE DOWN8:00 of working on Handstand WalksorHandstand Pushups C. “Angie’s” House20 Pull-Ups20 Push-Ups20 Sit-Ups20 Air Squats“Helen’s” House30/21 Cal Pedal21 Kettlebell Swings12 Pull-Ups“Fran’s” House15 Thrusters (95/65 lb)“Nancy’s” House400 meter Row15 Overhead Squats (95/65 lb)“Grace & Isabel’s” House20 Ground-To-Overheads (95/65 lb)“Kelly’s” House400 meter Row30 Box Jumps30 Wall Ball…

Classes 6am, 4:15pm, & 5:30pm A. Warmup B. Bench Press – 4 sets of 5 C. 40-35-30-25-20 abmat situps100′ Farmers Carry – Plate pinch 35/2512/8 cal pedal100′ Overhead Plate Carry 55/35  

Classes 6am & 5:30pm A. Warmup B. Back Squats C. For Time10 Cal Row30 Wall Ball30 Alt DB Snatches10 Cal Row20 Wall BAll20 Alt DB Snatches10 Cal Row10 Wall Ball10 Alt DB Snatches

Classes: 5:30pm Only A. Coach Led Warmup B. BIRTHDAY BURPEES C. PARTNER WORKOUT 10-1Deadlifts 225/155Burpee Box Jumps D.21-15-9 barbell 75/55 not for timeBicep curlsBent over rowsShoulder press. *set the bar down as little as possible.