Mobility
- 2:00 Pec Release
- 10 Windmills (each side)
- 0:30 Wrist Stretches (3 ways)
- 10 Shoulder Bridges
- 8 Straight Bridges
- 6 Crab Bridges
- 3 Full Bridges

Warm-up
5 minutes for quality:
- 12 Calorie Row
- 10 Cossack Squats
- 10 Dumbbell Upright Rows
- 10 Kip Swings

Strength
Power Clean + Power Jerk:
- Every 1:30 x 5 Sets
- 1x(3+1) @ 75%
- 1x(2+1) @ 82%
- 1x(1+1) @ 88%
- 2x(1+1) @ 90%

Conditioning
3 Rounds for time:
- 400m Run
- 15 Overhead Squats (95/65)
- 3 Rope Climbs

Focus Movement = Rope Climb

Mobility
- 2:00 Pec Release
- 10 Windmills (each side)
- 0:30 Wrist Stretches (3 ways)
- 10 Shoulder Bridges
- 8 Straight Bridges
- 6 Crab Bridges
- 3 Full Bridges

Warm-up
5 minutes for quality:
- 12 Calorie Row
- 20 Lunges
- 10 Ring Rows
- 0:30 Hollow Hold

Strength
Power Clean + Power Jerk:
- Every 1:30 x 6 sets
- 2x(3+1) @ 75%
- 2x(2+1) @ 82%
- 2x(1+1) @ 90%

Conditioning
15 minute AMRAP:
- 2 Rounds of "Cindy"
- 5 Power Cleans (150/100)
- 15/12 Calorie Row

1 Round of “Cindy” = 5 Pull-ups, 10 Push-ups, 15 Air Squats

Focus Movement = Cindy

Mobility
- 2:00 External Shoulder Release
- 10 Windmills
- 3 Wrist Stretches
- 6 Crab Bridges
- 3 Bridge and Twists (each side)
- 0:10 Full Bridge

Warm-up
5 minutes for quality:
- 1:00 Row
- 20 Banded Side Steps
- 10 Hollow Rocks
- 20 Lunges

Strength
Power Clean + Power Jerk:
- Every 1:30 x 6 sets
- 2x(3+1) @ 75%
- 2x(2+1) @ 82%
- 2x(1+1) @ 90%

Conditioning
5 Rounds for time:
- 20/16 Calorie Row
- 15 Dumbbell Thrusters (35/25)
- 15 V-ups

Focus Movement = Dumbbell Thrusters

Friends & Family Day!
Free class for friends and family of clients/members!

Conditioning
25 minute AMRAP:
- 12 Deadlifts (155/110)
- 9 Hang Power Cleans (155/110)
- 6 Power Jerks (155/110)
- 25 Sit-ups
- 25 Wall Balls
- 500m/400m Row

Mobility
- 1:30 Pec Release (each side)
- 1:00 Banded Pec/Bicep Stretch (each side)
- 1:00 Banded Tricep/Lat Stretch (each side)
- 1:00 Banded Posterior Shoulder Stretch (each side)

Warm-up
5 minutes for quality:
- 1:00 Row
- 15 Clamshells (each side)
- 15 Banded Face Pulls
- 15 Candlestick Toe Touches

Strength
Power Clean + Power Jerk:
- Every 1:30 x 5 sets
- 5x(2+1) @ 75%

Conditioning
15 minute AMRAP:
- 10 Toes to Bar
- 20 Wall Balls
- 30 Abmat Sit-ups
- 500m/400m Row

Focus Movement = Toes to Bar

Mobility
- 2:00 Pec Ball Release
- 1:30 Banded Pec Stretch
- 10 Hip Bridges
- 8 Straight Bridges
- 6 Crap Bridges
- 3 Bridge & Twist

Warm-up
5 minutes for quality:
- 15/12 Calorie Row
- 15 Toes Elevated Romanian Deadlifts
- 10 Goblet Squats
- 10 Kip Swings

Strength
Power Clean + Power Jerk:
- 14:00 to complete a 1RM

Conditioning
4 Rounds for time:
- 21 Wall Balls
- 15 Hollow Rocks
- 9 Chest to Bar Pull-ups
- 40 Double Unders

Focus Movement = Chest to Bar Pull-ups

Mobility
- 2:00 Pec Ball Release
- 1:30 Banded Pec Stretch
- 10 Hip Bridges
- 8 Straight Bridges
- 6 Crap Bridges
- 3 Bridge & Twist

Warm-up
5 minutes for quality:
- 5 Burpees
- 10 Suitcase Deadlifts (each side)
- 20 Band Pull Aparts
- 30 Single Unders

Strength
Power Clean + Power Jerk:
- Every 1:30 x 8 sets
- 8x(1+1) @ 85%

Conditioning
3 Rounds for time:
- 15 Ring Dips
- 20 Hollow Rocks
- 25 Wall Balls
- 400m Run

Focus Movement = Hollow Rocks

Mobility
- 2:00 Pec Ball Release
- 1:30 Banded Pec Stretch
- 10 Hip Bridges
- 8 Straight Bridges
- 6 Crap Bridges
- 3 Bridge & Twist

Warm-up
5 minutes for quality:
- 1:00 Row
- 10 Dumbbell Upright Rows
- 10 Lunges
- 0:30 Hollow Hold

Strength
Power Clean + Power Jerk:
- Every 1:30 x 6 sets
- 6x(2+2) @ 79%

Conditioning
16 minute AMRAP:
- 10 Thrusters (95/65)
- 20 Walking Lunges
- 10 Toes to Bar
- 20 Ball Slams
- 500m/400m Row

Focus Movement = Thrusters

Mobility
- 2:00 Lacrosse Ball Levator Scapulae
- 10 Windmill Stretches
- 3 Wrist Stretches
- 10 Animal Twists
- 10 Clam Twists
- 10 Frog Twists

Warm-up
5 minutes for quality:
- 5 Burpees
- 20 Walking Lunges
- 10 Dumbbell Reverse Flys
- 0:20 L-Sit Hold

Strength
Power Clean + Power Jerk:
- Every 1:30 x 6 sets
- 6x(2+2) @ 76%

Conditioning
3 Rounds for time:
- 3 Rope Climbs
- 15 Bar Facing Burpees
- 15 Front Squats (95/65)
- 75 Double Unders

Focus Movement = Rope Climb

Mobility
- 2:00 Lacrosse Ball Levator Scapulae
- 10 Windmill Stretches
- 3 Wrist Stretches
- 10 Animal Twists
- 10 Clam Twists
- 10 Frog Twists

Warm-up
5 minutes for quality:
- 5 Burpees
- 10 Supermans
- 10 Single Arm Dumbbell Upright Rows (each side)
- 0:30 Hollow Rocks

Strength
Power Clean & Power Jerk:
- 5x(3+1) @ 76%

Conditioning
6 Rounds for time:
- 10 Thrusters (65/45)
- 20 Sit-ups
- 200m Run

Focus Movement = Thrusters

Mobility
- 2:00 Lacrosse Ball Levator Scapulae
- 10 Windmill Stretches
- 3 Wrist Stretches
- 10 Animal Twists
- 10 Clam Twists
- 10 Frog Twists

Warm-up
5 minutes for quality:
- 100m Run
- 10 Suitcase Deadlifts (each side)
- 20 Band Pull Aparts
- 30 Single Unders

Strength
Power Clean + Power Jerk:
- Every 1:30 x 5 sets:
- 5x(2+2) @ 70%

Conditioning
5 Rounds for time:
- 10 Thrusters (95/65)
- 10 Toes to Bar
- 200m Run

Focus Movement = Toes to Bar

Mobility
- 2:00 Lacrosse Ball Posterior Shoulder
- 10 Windmills (each side)
- 0:30 Wrist Stretch (each position)
- 10 Cat Cows
- 10 Crab Bridges

Warm-up
5 minutes for quality:
- 100m Run
- 10 Single Arm Dumbbell Upright Rows (each side)
- 16 Candlestick Toe Touches
- 4 Inchworms

Strength
Power Clean + Power Jerk:
- Every 1:30 x 5 sets
- 5x(3+2) @ 72%

Conditioning
3 Rounds for time:
- 10 Power Cleans (135/95)
- 15 Bar Facing Burpees
- 20 Step-ups
- 200m Run

Focus Movement = Power Cleans

Mobility
- 2:00 Lacrosse Ball Posterior Shoulder
- 10 Windmills (each side)
- 0:30 Wrist Stretch (each position)
- 10 Cat Cows
- 10 Crab Bridges

Warm-up
5 minutes for quality:
- 15/12 Calorie Row
- 10 Toes Elevated Romanian Deadlifts
- 8 Single Arm Rows (each side)
- 0:20 Banded Pallof Hold (each side)

Strength
Power Clean + Power Jerk:
- Every 1:30 x 5 sets
- 5x(3+2) @ 67%

Conditioning
3 Rounds for time:
- 9 Deadlifts (115/80)
- 9 Hang Power Cleans (115/80)
- 9 Front Squats (115/80)
- 9 Shoulders to Overhead (115/80)
- 400m Run

Focus Movement = Barbell Complex

Mobility
- 2:00 Lacrosse Ball Posterior Shoulder
- 10 Windmills (each side)
- 0:30 Wrist Stretch (each position)
- 10 Cat Cows
- 10 Crab Bridges

Warm-up
5 minutes for quality:
- 15/12 Calorie Row
- 10 Goblet Squats
- 15 Sit-ups
- 20 Knee Tucks

Strength
Power Clean + Power Jerk:
- Every 1:30 x 5 sets
- 5x(1+1) @ 85%

Conditioning
For time:
- 50/40 Calorie Row
- 40 Wall Balls
- 30 Sit-ups
- 20 Pull-ups
- 30 Sit-ups
- 40 Wall Balls
- 50/40 Calorie Row

Focus Movement = Wall Balls

Mobility
- 1:30 Banded Pec Stretch (each side)
- 10 Windmills (each side)
- 10 Scapula Circles/Cat Cows
- 8 Thoracic Bridges

Warm-up
2 Sets:
- 10 Deadlifts
- 10 Upright Rows
- 5 Hang Power Cleans
- 10 Front Squats
- 10 Strict Presses
- 10 Good Mornings
Use an empty barbell for all movements

Strength
Power Clean + Power Jerk:
- Every 1:30 x 6 sets
- 6x(2+1) @ 82%

Conditioning
5 Rounds for time:
- 2 Rope Climbs
- 15 Medicine Ball Cleans
- 15 Burpees

Focus Movement = Rope Climb

Mobility
- 2:00 External Shoulder Release (each side)
- 10 Windmills (each side)
- 1:00 Forearm Stretches (each side)

Warm-up
5 minutes for quality:
- 15/12 Calorie Row
- 10 Bulgarian Split Squats (each side)
- 20 Banded Face Pulls
- 50 Single Unders

Strength
Power Clean + Power Jerk:
- Every 1:30 x 7 sets
- 7x(2+2) @ 73%

Conditioning
3 Rounds for time:
- 80 Double Unders
- 40 Wall Balls
- 20/16 Calorie Row

Focus Movement = Double Unders