Summer Morning Schedule starting Monday, July 3rd!
Monday – Friday:
5:30 AM
6:30 AM
9:30 AM
Come work-out at 9:30 AM every day of the week (7:30 AM will be back in September)!
Evening classes will remain the same.

Strength
Every 2:00, 3 Rounds
1) 10 Bent Over Row + 20 Underhand Banded Pullaparts
2) 50’/50′ Single Arm Bottoms Up Kettlebell Carry
3) 15/15 Banded Clamshells

Conditioning
AMRAP 10
100m Run
10 Burpees Over Kettlebell
15 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)

Summer Morning Schedule starting Monday, July 3rd!
Monday – Friday:
5:30 AM
6:30 AM
9:30 AM
Come work-out at 9:30 AM every day of the week (7:30 AM will be back in September)!
Evening classes will remain the same.

Squad WOD
AMRAP 12
40/30 Calorie Bike (FX: 30/22)
20 Synchro Barbell/Dumbbell Snatch

Rest 4:00

AMRAP 12
40/30 Calorie Ski (FX: 30/22)
20 Synchro Barbell/Dumbbell Thrusters
*Barbell: (95/65) (FX: 75/55) (RX+: 135/95)
*Dumbbell: (50/35) (FX: 35/20) (RX+: 70/50)

Strength
Every 3:00, 4 Sets
1-2) 10 Bench Press (60-65%)
3-4) 8 Bench Press (65-70%)

Superset Accessory (3+ out of 4 sets)
:30 PVC Lat Stretch w/ Box

Conditioning
AMRAP 12
5-10-15, etc.
Box Jump Overs (24/20)
Toes to Bar
Hand Release Push-Ups (FX: Push-Ups)
*FX: 3-6-9, etc.

Strength
Every 2:00, 3 Rounds
1) 5/5 30X-Tempo Back Rack Bulgarian Split Squat (3s down)
2) 10 Side Plank Hip Touches + :15-:30 Side Plank (each side)
3) 50′ Backwards Sled Pull

Conditioning
For Time:
100-75-50-25 Double Unders (FX: 80-60-40-20) (RX+: Unbroken)
20 Back Rack Lunges (75/55) (FX: 55/35) (RX+: 115/80)
*10:00 Cap

Build up your core strength and stability with Core Flex at 5:45 PM tonight!

Strength
Every 3:00, 4 Sets
8 Deadlifts (60-65%)

Superset Accessory (3+ out of 4 sets)
10 Cuban Press

Conditioning
4 Rounds for Time:
500/400m Row (FX: 400/300m)
15 Pull-Ups (FX: 10) (RX+: Unbroken)
*14:00 Cap