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:
- 100m Run
- 20 Banded Good Mornings
- 10 Single Arm Kettlebell Presses (each side)
- 15 V-ups

Strength
Strict Press:
- Every 2:00 x 3 sets
- 1x Max Reps @ 80%
- 2 sets @ 68%, match reps from first set

Conditioning
15 minute AMRAP:
- 15 Push-ups
- 20 Step-ups
- 15 Wall Balls
- 20 Sit-ups

Focus Movement = Wall Balls

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:
- 100m Run
- 10 Toes Elevated Romanian Deadlifts
- 8 Kip Swings
- 20 Candlestick Toe Touches

Strength
Strict Press:
- Every 2:00 x 3 sets
- 1x Max Reps @ 75%
- 2 sets @ 63%, match reps from first set

Conditioning
4 Rounds for time:
- 10 Deadlifts (185/135)
- 15 Bar Facing Burpees
- 10 Toes to Bar
- 200m run

Focus Movement = Deadlift

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:
- 1:00 Row
- 10 Kip Swings
- 10 Single Arm Kettlebell Press (Each side)
- 5 Inchworms

Strength
Strict Press:
- Every 2:30 x 3 sets
- 1x Max Reps @ 75%
- 2 sets @ 63%, match reps from first set

Conditioning
16 minute AMRAP:
- 15 Burpees
- 20 Walking Lunges
- 25 Kettlebell Swings (55/35)
- 100m Farmers Carry (55/35)

Focus Movement = Kettlebell Swings

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:
- 100m Run
- 0:30 Ring Hold
- 10 Single Leg Romanian Deadlifts (each side)
- 8 Kip Swings

Strength
Strict Press:
- 3x6 @ Heavy Weight

Conditioning
5 Rounds for time:
- 5 Power Clean & Jerks (135/95)
- 15/12 Calorie Row
- 25 Sit-ups

Focus Movement = Power Clean & Jerk

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:
- 5 Burpees
- 10 Single Leg Romanian Deadlifts (each side)
- 6 Strict Ring Dips
- 10 Box Jumps

Strength
Strict Press:
- Every 3:00 x 3 sets
- 1x Max Reps @ 70%
- 2 sets @ 55%, match reps from first set

Conditioning
5 Rounds for time:
- 10 Pull-ups
- 200m Run
- 10 Overhead Squats (75/50)

Focus Movement = Overhead Squat

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:
- 100m Run
- 10 Suitcase Deadlifts (each side)
- 15 Reverse Flys
- 10 V-ups

Strength
Strict Press:
- Every 3:00 x 3 sets
- 1x Max Reps @ 65%
- 2 sets @ 55%, match reps from first set

Conditioning
3 Rounds for time:
- 10 Deadlifts (225/155)
- 20 Step-ups
- 30 Sit-ups
- 20 Ring Rows
- 10 Bar Facing Burpees

Focus Movement = Deadlift

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:
- 100m Run
- 15 Medicine Ball Hamstring Curls
- 10 Ring Rows
- 0:30 Hollow Hold

Strength
Strict Press:
- Every 2:00 x 3 sets
- 3x8 @ Heavy Weight

Conditioning
16 minute AMRAP:
- 10 Deadlifts (185/135)
- 10 Handstand Push-ups
- 20 Step-ups
- 20 Clam Crunches
- 30/24 Calorie Row

Focus Movement = Deadlift

Presidents’ Day - 10am Class Only!

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 Toes Elevated Romanian Deadlifts
- 10 Dumbbell Upright Rows
- 0:30 Hollow Hold

Strength
Strict Press:
- Every 2:00 x 4 sets
- 4x8 @ 70%

Conditioning
16 minute AMRAP:
- 10 Thrusters (95/65)
- 10 Pull-ups
- 20 Step-ups
- 10 Handstand Push-ups
- 20 Calorie Row

Focus Movement = Handstand Push-ups

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
- 10 Single Leg Deadlifts (each side)
- 10 Ring Rows
- 0:30 Hanging Knee Tuck Hold

Strength
Strict Press:
- Every 1:30 x 4 sets
- 4x10 @ 65%

Conditioning
15 minute AMRAP
- 12 Goblet Squats (55/35)
- 12 Burpees
- 12 Deadlifts (185/135)
- 24 Slam Balls
- 48 Double Unders

Focus Movement = Deadlift

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:
- 10 Sprawls
- 10 Single Leg Romanian Deadlifts (each side)
- 10 Push-ups
- 0:30 Hollow Hold

Strength
Strict Press:
- Every 1:30 x 4 sets
- 4x10 @ 60%

Conditioning
3 Rounds for time:
- 15 Power Cleans (115/80)
- 25 Wall Balls
- 500m/400m Row

Focus Movement = Power Clean

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
- 20 Lunges
- 0:20 Handstand Hold
- 16 Starfish Crunches

Strength
Strict Press:
- Every 1:30 x 5 sets
- 5x5 @ 75%

Conditioning
15 minute AMRAP:
- 30/24 Calorie Row
- 20 Dumbbell Floor Presses (50/35)
- 10 Burpees
- 20 Pistol Squats

Focus Movement = Pistol Squats

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:
- 5 Burpees
- 10 Sots Press
- 10 Cossack Squats (each side)
- 0:30 Hollow Hold

Strength
Strict Press:
- Every 2:00 x 5 sets
- 1x8 @ 70%
- 1x5 @ 75%
- 1x3 @ 80%
- 2x2 @ 85%

Conditioning
16 minute AMRAP:
- 10 Thrusters (95/65)
- 10 Burpees
- 20 Ball Slams
- 20 Walking Lunges
- 200m Run

Focus Movement = Thrusters

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

Warm-up
5 minutes for quality:
- 5 Burpees
- 10 Sots Press
- 10 Ring Rows
- 0:45 Plank

Strength
Strict Press:
- Every 2:00 x 5 sets
- 1x6 @ 78%
- 1x5 @ 83%
- 3x3 @ 88%

Conditioning
15 minute AMRAP:
- 200m Run
- 20 Hand Release Push-ups
- 20 Goblet Squats (50/35)
- 20 Ring Rows

Focus Movement = Ring Rows

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

Warm-up
5 minutes for quality:
- 100m Run
- 10 Single Arm Dumbbell Presses (each side)
- 10 Ring Rows
- 20 High Plank Shoulder Taps

Strength
Strict Press:
- Every 1:30 x 6 sets
- 1x12 @ 58%
- 1x8 @ 67%
- 1x6 @ 75%
- 3x3 @ 83%

Conditioning
16 minute AMRAP:
- 250m/200m Row
- 20 Step-ups
- 100m Farmers Carry (55/35)
- 20 Abmat Sit-ups

Focus Movement = Farmers Carry

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

Warm-up
5 minutes for quality:
- 100m Run
- 15 Ring Rows
- 20 Clam Crunches

Strength
Strict Press:
- Every 2:00 x 6 sets:
- 1x15 @ 49%
- 1x12 @ 55%
- 1x8 @ 64%
- 1x6 @ 73%
- 2x4 @ 79%

Conditioning
5 Rounds for time:
- 10 Thrusters (95/65)
- 10 Chest to Bar Pull-ups
- 20/16 Calorie Row

Focus Movement = Chest to Bar Pull-up

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

Warm-up
5 minutes for quality:
- 100m Run
- 20 High Plank Shoulder Taps
- 20 Dead Bugs

Strength
Strict Press:
- Every 2:00 x 5 sets
- 1x8 @ 70%
- 1x6 @ 74%
- 3x5 @ 78%

Conditioning
15 minute AMRAP:
- 20/16 Calorie Row
- 12 Dumbbell Push Presses (50/35)
- 24 Walking Lunges
- 50 Double Unders

Focus Movement = Dumbbell Push Press

Mobility
- 1:30 Pec Lacrosse Ball Release (each side)
- 10 Windmills (each side)
- 8 Straight Bridges
- 6 Crab Bridges

Warm-up
5 minutes for quality:
- 100m Run
- 10 Sots Press
- 20 Banded Good Mornings

Strength
Strict Press:
- Every 1:30 x 5 sets
- 1x10 @ 66%
- 1x8 @ 71%
- 3x6 @ 76%

Conditioning
15 minute AMRAP:
- 400m Run
- 20 Weighted Walking Lunges (25/15)
- 10 Pull-ups

Focus Movement = Lunges

Mobility
- 1:30 Pec Lacrosse Ball Release (each side)
- 10 Windmills (each side)
- 8 Straight Bridges
- 6 Crab Bridges

Warm-up
5 minutes for quality:
- 15/12 Calorie Row
- 10 PVC Overhead Squats
- 15 Plate Pinch Floor Press
- 10 Monster Walks (each side)

Strength
Strict Press:
- Every 1:30 x 6 sets
- 1x15 @ 46%
- 1x12 @ 52%
- 1x8 @ 61%
- 3x6 @ 67%

Conditioning
3 Rounds for time:
- 15 Thrusters (75/50)
- 15 Ring Rows
- 30 Abmat Sit-ups
- 60 Double Unders

Focus Movement = Double Unders

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

Warm-up
5 minutes for quality:
- 5 Burpees
- 0:20 Ring Support Hold
- 10 Single Leg Romanian Deadlifts (each side)
- 0:30 Pallof Hold (each side)

Strength
Strict Press:
- Every 1:30 x 5 sets
- 1x10 @ 65%
- 1x8 @ 69%
- 3x6 @ 74%

Conditioning
4 Rounds for time:
- 10 Pull-ups
- 20 Step-ups
- 400m Run

Focus Movement = Pull-ups

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

Warm-up
5 minutes for quality:
- 100m Run
- 10 Ring Rows
- 15 Push-ups
- 20 Heel Overs

Strength
Strict Press:
- Every 2:00 x 6 sets:
- 1x15 @ 40%
- 1x12 @ 46%
- 1x8 @ 55%
- 3x6 @ 61%

Conditioning
16 minute AMRAP:
- 200m Run
- 15 Floor Presses (35/25)
- 15 Wall Balls
- 20 Hollow Rocks

Focus Movement = Wall Balls