A. Strength 3 sets of the following superset 8 Close Grip Bench Press @ 20X1 Tempo (heavier than last week) 8 Single Arm DB Tripod Row @...

A. Strength 3 sets of 8/leg Knee Over Toe Split Squat Level 1 - Foot Elevated + Hand Supported Level 2 - Foot on Floor Bodyweight Level 3...

A. Conditioning 30 minute AMRAP W/Partner 1 Mile Run (Split into 200s) 100 Alt. DB Snatches (50#/35#) 150 Double Unders (300 Singles)...

Row "Aerobic Threshold" 3 Sets 3 rounds of 300m fast, 60 seconds recovery row -Rest 3min b/t sets-

A. Strength 3 sets of the following superset 8 Deadlift 8 Glute Ham Raise or GHD Hip Extensions or Good Mornings B. Conditioning 4 rounds...

Warm-Up 3 minutes Row Then 2-3 Sets of 20 Quadruped Shoulder Taps or Tall Plank Shoulder Taps 10 Scapular Push Ups 5-10 Push Ups 15...

Warm-Up 3 Minute Bike *increasing pace every minute 2-3 rounds of 15 Standing Calf Raises 10/leg Standing Banded Psoas March 30 second...

A. Conditioning 28 minute AMRAP W/Partner (I Go, You Go) 2 Front Squats 115#/75# 4 Hang Power Cleans 115#/75# 6 Lateral Burpees over the Bar

A. Conditioning Aerobic Capacity 50 Calorie Bike for Time -Rest up to 3 minutes- Then (On the same clock counting up) 3 Sets: 2 minutes...

A. Conditioning 21-15-9 Dual DB Push Press or Barbell Push Press Toes-to-Bar or V Ups Burpees *200m Run after each round

A. Conditioning 6 rounds for time of 15/12 Calorie Row 15 Box Jumps 24"/20" 15 Wall-Balls 20#/14# to 10'/9'

A. Conditioning 10 minute AMRAP 10 Dual KB Deadlifts 30 Double-Unders 1:1 -Rest 3 minutes- 10 minute AMRAP 20 Push-Ups 15 Weighted...

A. Conditioning In teams of two 6 rounds of 10 Clean and Jerks 20 Push-Ups 30 Sit-ups After each round perform Partner A: 150m Sled Drag...

A. Conditioning 28 minute AMRAP 30/25 Cal Bike 40 Plate G2OH (45#/25#) 30/25 Cal Bike 40 Box Jumps (24"/20") 1:00 Static Hold (Athlete’s...

A. Conditioning Every 3 minutes x 7 Sets 200m Run 8 T2B 8 Pull-Ups

A. Conditioning 13 minute AMRAP 15 Wall Ball 20#/14# 15 Russian KB Swing 53#/35#

In observance of Independence Day there will be no classes Monday July 5th. Regular class schedule will resume Tuesday.

For Time (in a Team of 3 or 2) Kettlebell Swings (53/35 lb) Box Jumps (24/20 in) Air Squats Push-Ups Burpees Pull-Ups Sit-Ups Row...

A. Conditioning 30-20-10 Calorie Bike Calorie Row B. Strength Single Leg Dual KB/DB Deadlift 3 sets of 8/leg Todays unilateral strength...

Happy belated birthday Lisa Perkins!! A. Conditioning Buy in 50 Abmat Sit-ups 5 rounds of 15 Wall-Balls 15 KB Swings 15 Box Jumps Buy out...