Join us for POWER YOGA 8 AM!

Strength
Every 1:30, 3 Rounds
1) 10 Standing Dumbbell Press
2) 10 Banded Strict Chest to Bar Chin-Ups
3) :45 Weighted Plank

Conditioning
AMRAP 12
50 Double Unders (FX: 35)
20 Sit-Ups
10 Push Press (95/65) (FX: 75/55) (RX+: 115/80)

Squad WOD
2 Rounds of 4:00 on, 2:00 off – w/ Partner, Split Calories in Any Way
1) 400m Team Run (FX: Split) + AMRAP Calorie Row
2) 400m Team Run (FX: Split) + AMRAP Calorie Ski
3) 400m Team Run (FX: Split) + AMRAP Calorie Bike
*Score is total Calories

Strength
Every 2:00, 3 Rounds
1) 16 Double Dumbbell Suitcase Box Step Ups (24/20)
2) 12 Hip Thrusts (55-65% of 1RM Back Squat)
3) 100′ Backwards Sled Pull

Conditioning
For Time:
9-15-21
Burpee Box Jump Overs (24/20)
Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)
*9:00 Cap

Conditioning
5 Rounds for Time:
500/400m Row (FX: 400/300m)
15 Toes to Bar (FX: 12)
60 Double Unders (FX: 48)
3 Power Snatch (135/95) (FX: 95/65) (RX+: 165/115)
*30:00 Cap

Cooldown
For Quality
1:00/1:00 Lat Stretch w/ Rig
:30/:30 Calf Stretch w/ Rig
1:00 Wrist Stretching on Floor

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Strength
In 25:00:
Establish 1RM Back Squat

FX:
Establish 3RM Back Squat

Conditioning
For Time
40/30 Calorie Bike (FX: 30/22) (RX+: 50/38) (1:00 Cap)
400m Run (FX: 300m)
*5:00 Cap