Classes: 6am & 5:30pm A. Coach Led Warmup B. Every 90 seconds x 6 Sets1/1 Turkish Get-Up C. For Time Run 20-16-12-8-4-2Alternating Dumbbell Snatch 50/35lbBox Jump Overs Run

Classes: 6am & 5:30pm A. Coach Led Warmup B. For Time, With Partner, Alternating Rounds 6 Rounds10 Clean and Jerk 135/95lb3 Wall Walks Into.. 6 Rounds12/9 Calorie Row6 Lateral Burpees Over the Rower Into.. 6 Rounds12/9 Calorie Bike36 Double Unders Barbell: 135/95lb, 61/43kg Optional Accessories3 Sets: For Quality10 Deficit Dual Kettlebell Sumo Deadlifts:30 Nose to…

Classes: 6am & 5:30pm A. Coach Led Warmup B. Bench PressEvery 2:00 minutes x 4 SetsSet 1: 3 Reps @ 70%Set 2: 3 Reps @ 75%Set 3: 3 Reps @ 80%Set 4: 5 Reps @ 75% C. 2 Rounds For Time:24 single arm db hang clusters 50/3512 each arm48 med ball situps D. 4 min…

Labor Day – 8:30am Workout Only A. Coach Led Warmup B. Deck of Cards – Partner Workout

Classes: 8:30am Only A. Warmup B. Partner Workout – For Time1000m RowPartner holds Dual Kettlebell Front Rack 60 DeadliftsPartner holds Forearm Plank 30 Wall WalksPartner holds Handstand Hold 20 Burpee Bar Muscle-Ups 1000m RowPartner holds Dual Kettlebell Front Rack Kettlebells: 53/35lbBarbell: 225/155lb Optional AccessoriesPart A) 3 Sets: For Quality8-10 Dual Kettlebell Z-Press:30 Extended Plank Hold…

Classes: 4:15pm & 5:30pm Only A. Warmup B. 18:00 EMOM (6 Sets)Minute 1: Back Squat (based on % of 1RM Back Squat)Minute 2: 2 Power Cleans + 5 Push Press @ ~70%+ of Push Press 1RMMinute 3: Rest *Back Squat LoadingSet 1: 5 Reps @ 70%Set 2: 5 Reps @ 70%Set 3: 5 Reps @…

Classes: 6am & 5:30pm Only A. Warmup B. 10 Rounds100ft farmers carries 60/4010 ball over shoulders 50/35 C. 2 min amrap for 4 sets:12 burpees to a plate 45/25Max plate ground to overhead 45/25Rest 1 min D. 2 min amrap for 4 sets:200m runmax pushupsRest 1 min*score is total reps of plate ground to overhead…

Classes: 6am & 5:30pm Only A. Warmup B. For Time: 21-15-9CTB pull-ups. Sub reg pull-upsBox jumps 24/20Cal ski C. Every 4 min for 20 min:12 Floor windshield wipers12 Bulletproof Core 12 Plank pull-ups4 barbell rollouts

Classes: 6am & 5:30pm Only A. Warmup2 rounds:Bike 5 cal12 hang clean and jerk12 ohs. Empty bar on both B. Every 5 min for 20 min (4 rounds):400m Run or 500/425m Row or 30/24 cal bike C. EMOM for 10 min:2 snatch balances D. EMOM 10 min:2 hang squat snatches*work technique, stay light if needed…

Classes: 4:15pm & 5:30pm Only A. Warmup B1. Power Clean Every 90 seconds @ 6 Sets2 Clean Pulls 1 Power Clean-rest :15-B2. Every minute on the minute, until failure1 power clean2 power cleans3 power cleans …etc – 75% of 1RMcontinue this sequence until you are no longer able to complete the cleans within the minute…