Part One:
15 minutes, building
1 Power Snatch + 1 Squat Snatch
Part Two:
21-15-9
Cal
HSPU
Time Cap: 12min
Part One:
15 minutes, building
1 Power Snatch + 1 Squat Snatch
Part Two:
21-15-9
Cal
HSPU
Time Cap: 12min
6am and 7am OPEN GYM
9:00am – 10:30am OPEN GYM
12:00pm – 1:00pm GYMNASTICS
3:30pm – 4:15pm KIDSFIT
4:30pm – 5:15pm YOUTHFIT
4:30pm – 5:30pm OPEN GYM
5:30pm – 6:30pm HIIT BOOTCAMP
5:30pm – 6:30pm YOGA MOBILITY
Functional Fitness:
5 rounds 3 minutes to complete:
14 Cal
12 Alt Snatch
10 Toes To Bar
1:30 minute rest
STANDARD: 35/20
RX: 50/35 lb
SPORT: 55/40 lb
COMPETITION: 65/45 lb
Part One:
Three sets of:
Front Squat x 10 reps
Rest 30 seconds
Single leg KB/DB RDL: 5 reps per leg
Rest 30 seconds
Supermans x 15/10 reps
Rest 30 seconds
Part Two:
15 min AMRAP:
200m Run
15 RKB Swings
10 Squat Thrust
STANDARD: 35/18 lb
RX: 44/35 lb
SPORT: 53/44 lb
COMPETITION: 70/53 lb
Part One:
Every minute OTM x 9 minutes
minutes 1-3: 3 strict press
minutes 4-6: 2 push press
minutes 7-9: 1 push jerk
Part Two:
4 rounds, resting 1:00 between each: (15 min cap)
1 Turkish get-up per arm
50 double unders
10 pull-ups
9:00 – 9:45am: TotFit
9:30 – 10:00am: OPEN GYM
10:00 – 10:45am: KidsFit
10:30 – 11:30am: OPEN GYM
10:45 – 11:30am: YouthFit
Functional Fitness:
AMRAP 25min (Partner I-Go-You-Go)
4 Toes to Bar
6 Box Jumps
8 Deadlift
36 Double Under
STANDARD: 45/35 lb
RX: 75/55 lb
SPORT: 95/75 lb
COMPETITION: 115/85 lb
Part One:
Every 1:30 minutes (3 sets of each):
Station 1 – Single leg Weighted box squat 3×8-10 each leg
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps
Station 3 – Weighted Cossack Squats 3×8-10 each leg
Part Two:
4 Rounds (2 minute AMRAP)
16 Alternating Single Arm Dumbbell Hang Clean and Jerk
Calorie w/ Remaining Time
1 minute rest
STANDARD: 35/20
RX: 50/35 lb
SPORT: 55/40 lb
COMPETITION: 65/45 lb
6am and 7am OPEN GYM
9:00am – 10:30am OPEN GYM
12:00pm – 1:00pm GYMNASTICS
3:30pm – 4:15pm KIDSFIT
4:30pm – 5:15pm YOUTHFIT
4:30pm – 5:30pm OPEN GYM
5:30pm – 6:30pm HIIT BOOTCAMP
5:30pm – 6:30pm YOGA MOBILITY
Functional Fitness:
For Time [22 Minute Cap]:
1,500 meter Row or 3000 meter Bike or 2.25mile Echo
30 Back Squat
40 Bar-Facing Burpees
30 Back Squat 1,500 meter Row or 3000 meter Bike or 2.25mile Echo
STANDARD: 45/35 lb
RX: 75/55 lb
SPORT: 85/65 lb
COMPETITION: 95/75 lb
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