PWR & GLRY FTNSS

Category: Uncategorised

  • Saturday August 23rd

    Saturday August 23rd

    8:30am Class Only ** SWIM WORKOUT TODAY ** Location: Pine Valley Bible Camp

  • Friday August 22nd

    Classes: 6am & 5:30pm ** SATURDAY IS SWIM WORKOUT ** B. Take 15:00 to Establish Heaviest Front SquatIdeal build5 Reps @ 50-60%3 reps @ 65-70%2 Reps @ 75%1 Rep @ 80% and continue to build until 1RM C. 10 Rounds for Time9 Thrusters 95/65lb30 Double Unders OR 15 Box jumps

  • Thursday August 21st

    Classes: 6am & 5:30pm ** SATURDAY IS SWIM WORKOUT ** A. Coach led Warmup B. Every 0:90 x 10 Sets3 Deadlifts @ 70%+. And 4 Box Jumps C. LETS PEDAL!!! Guys one distance, Ladies another. Every so often maybe we do push-ups, kb swings, or maybe air squats. D. Optional AccessoriesFor Quality3 Supersets10-12 Ring Push-Ups*16-20…

  • Wednesday August 20th

    Wednesday August 20th

    Classes 6am & 5:30pm “Partner Workout”Part A 12-9-6Power Snatches 135/95lbBar Muscle UpsRest 3:00 minutesPart B 21-15-9Power Snatches 85/55lbChest to Bar Pull-Ups Every 5:00 x 5 Sets (or time remaining)2 “Wall Walk Complex”8 Strict Toe to Bar15 second Tuck L-Hang8 “Shoot Through Complex” “Wall Walk Complex” = 1 Wall Walk + 15 second Nose to Wall…

  • Tuesday August 19th

    Classes 6am & 5:30pm A. Coach Led Warmup B. Clean & Jerk ComplexEvery 3:00 minutes x 5 Sets3 Hang Squat Cleans + 1 JerkStarting @ 70% of 1RM Clean and Jerk and building to a heavy for the day C. 10 Rounds3 Clean and Jerk 135/95lb3 Bar Facing Burpees D. For Quality 3 Sets::30 second…

  • Monday August 18th

    Classes: 4:15pm & 5:30pm A. Coach Led Warmup B. Every 2:00 x 3 Sets3 Strict Press, Starting @ 75% up to a 3RM Every 2:00 x 3 Sets3 Push Press, Picking up where you left off building C. 21 min tapoutFor Time:800m run then:6 rounds of:9/6 strict pullups. scale to 4-6 reps. no kipping9 deadlifts…

  • Saturday August 16th

    Classes: 8:30 am ONLY A. Coach Led Warmup B. Bench press 5-5-3-3-3-1-1-1-1 reps C. For Time (With a Partner)60 Russian KB Swings 45-55/25-3560 Burpees60 Russian KB Swings60 KB Box Step-overs60 Russian KB Swings60 Burpee to KB Box Step-overs60 Russian KB Swings Rest 4 min then for time:Row 500mSki 500mBike 30/24 cal. racing partner, not partner…

  • Friday August 15th

    Classes: 6:00am & 5:30pm A. Coach Led Warmup B. 3 sets for total time:50 double unders400m row/ run. 2 of each30 kb swings 45-55/25-3520 deadlifts 95-135/65-9510 bar over burpee*rest 3 min. C. 3 sets of:12/arm db hammer curls10-12 balboas

  • Thursday August 14th

    Classes: 6:00am & 5:30pm A. Coach Led Warmup B. Every 4:00 x 5 Sets4 Sumo Deadlift 315/205lb8 Strict Press 95/65lb12 Dual Dumbbell Step-Ups 50/35lb16 GHD Sit-Ups C.Emom for 10 min:3-5 evil wheels. Sub 12 toes 2 bar

  • Wednesday August 13th

    Classes: 6:00am & 5:30pm A. Coach Led Warmup B. Gymnastics Test0:00 – 2:00 Max Unbroken Strict Pull-Ups2:00 – 7:00 Max Ring Rows C. Every 10:00 x 2 Sets300/250m Row10 Burpees20 KB Swings10 Burpees20 KB Swings10 Burpees300/250m Row D. 4 Sets: For Completion12 Bent Over Barbell Rows12 Barbell Bicep Curls