Thursday, 31 May 18

1. Warm Up & Mobility - 15 Minutes 2. Teaching - 15 Minutes 3. Metcon - 14 Minutes "Mani-Pedi" On the 2:00 x 7 Sets: 36 Double Unders 9 Toes to Bar 3 Power Cleans

Wednesday, 30 May 18

1. Warm Up & Mobility - 12 Minutes 2. Teaching - 13 Minutes 3. Strength + Weightlifting - 12 Minutes Push Press: Build to heavy set of 5 4. Metcon - 18 Minute Cap "Speed Boat" 3 Rounds For Time: 30/21 Calorie Row 25 Wallballs (20/14) 20 Kettlebell Hang Clean and Jerks (50/35)

Tuesday, 29 May 18

1. Warm Up & Mobility - 15 Minutes 2. Teaching - 10 Minutes 3. Metcon - 25 Minute Cap “Jelly Belly” 50-40-30-20-10: AbMat Sit-Ups 25-20-15-10-5: Calorie Row 10-8-6-4-2: Deadlifts (275/185)

Friday, 25 May 18

1. Warm Up & Mobility - 12 Minutes 2. Teaching - 13 Minutes 3. Strength + Weightlifting - 12 Minutes Hang Power Clean Build to a heavy set of two. 4. Metcon - 15 Minutes "DT" 5 Rounds: 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105)

Thursday, 24 May 18

1. Warm Up & Mobility - 15 Minutes 2. Teaching - 10 Minutes 3. Metcon - 30 Minutes “Wreckless” For Time: 27-21-15-9: Toes to Bar After each round: 20/14 Calorie Row 50′ Front Rack Sandbag Walking Lunge (50/35)

Wednesday, 23 May 18

1. Warm Up & Mobility - 15 Minutes 2. Teaching - 20 Minutes 3. Metcon - AMRAP x 15 "Double Decker" 15 Power Snatches (75/55) 30 Double Unders 15 Wallballs (20/14) 30 Double Unders

Tuesday, 22 May 18

1. Warm Up - 15 Minutes 2. Teaching - 15 Minutes 3. Metcon - 20 Minute Cap "Sugar Daddy" 21-15-9: Deadlifts (225/155) 400 Meter Run

Monday, 21 May 18

1. Warm Up & Mobility - 12 Minutes 2. Teaching - 18 Minutes 3. Metcon- 20 Minute Cap "Cindy Got Jacked" 5 Rounds of “Cindy” 30 Overhead Squats (135/95) 1,000 Meter Row

Thursday, 17 May 18

1. Warm Up - 12 Minutes 2. Teaching - 13 Minutes 3. Metcon - 30 Minutes “Mano y Mano” Class Divides into 2 Teams: 3 Rounds: Team 1: Assault Bike (Team Score) Team 2: 400 Meter Prowler Push

Wednesday, 16 May 18

1. Warm Up & Mobility - 15 Minutes 2. Teaching - 15 Minutes 3. Metcon - 20 Minutes "Snake Bite" Option A For Time: 21-15-9 Squat Snatch (95/65) Chest to Bar Pull-ups Option B For Time: 15-12-9 Power Snatch (95/65) Overhead Squats (95/65) Pull-ups Option C For Time: 15-12-9 Power Snatch (75/55) Overhead Squats (75/55) Pull-ups

Tuesday, 15 May 18

1. Warm Up & Mobility - 13 Minutes 2. Teaching - 16 Minutes 3. Metcon - 20 Minutes “Anchored Down” 5 Rounds for 4 minutes each: 30 Air Squats 20/14 Calorie Row 10 Lateral Rower Burpees

Monday, 14 May 18

1. Warm Up & Mobility - 15 Minutes 2. Teaching - 13 Minutes 2. Metcon - 20 Minutes “Double Crossed” For Time: 10-9-8-7-6-5-4-3-2-1: Clean and Jerks (115/80) 30 Double Unders After Each Set

Friday, 11 May 18

1. Warm Up & Mobility - 12 Minutes 2. Teaching - 13 Minutes 3. Metcon - 30 Minutes “Strict Lynne” 5 Rounds: Max Bodyweight Bench Press Max Strict Pull-Ups Rest 3:00

Thursday, 10 May 18

1. Warm Up & Mobility - 12 Minutes 2. Teaching - 13 Minutes 3. Metcon - 20 Minutes “Loose Cannon” 3 Rounds: 3:00 Calorie Row 2:00 10m Shuttle Sprints 1:00 Sit-Ups Rest 2 Minutes Between Rounds

Wednesday, 9 May 18

1. Warm Up & Mobility - 13 Minutes 2. Teaching - 13 Minutes 3. Weightlifting - 15 Minutes 3 Position Clean + Split Jerk Build to Heavy Complex 4. Metcon - 15 Minute Cap 3 Rounds For Time: 10 Clean and Jerks (135/95) 400 Meter Run

Tuesday, 8 May 18

1. Warm Up - 10 Minutes 2. Teaching - 13 Minutes 3. Strength - 12 Minutes Build to heavy set of 3: Deadlifts 4. Metcon - AMRAP x 15 “Smooth Criminal” AMRAP 15: 60 Double Unders 30 Wallballs (20/14) 15 Deadlifts (245/165)

Monday, 7 May 18

1. Warm Up & Mobility - 15 Minutes 2. Teaching - 10 Minutes 3. Metcon - 21 Minutes “Killer B’s” AMRAP x 3: 21 Lateral Barbell Burpees 21 Overhead Squats (75/55) Max Calorie Row rest 3 minutes AMRAP x 3: 18 Lateral Barbell Burpees 18 Overhead Squats (95/65) Max Calorie Row rest 3 minutes AMRAP x 3: 15 Lateral Barbell Burpees 15 Overhead Squats (115/80) Max Calorie Row rest 3 minutes AMRAP x 3: 12 Lateral Barbell Burpees 12 Overhead Squats (135/95) Max Calorie Row

Friday, 4 May 18

1. Warm Up & Mobility - 20 Minutes 2. Teaching - 10 Minutes 3. Metcon - AMRAP x 20 "Friendship" 200 Meter Run 20/14 Calorie Row 2 Rounds of Strict “Cindy”

Thursday, 3 May 18

1. Warm Up & Mobility - 15 Minutes 2. Teaching - 15 Minutes 3. Metcon - 25 Minutes “Meat Paws” 4 Rounds: 15/12 Calorie Row 12 Toes to Bar 9 Hang Power Snatch (95/65)

Wednesday, 2 May 18

1. Warm Up & Mobility - 12 Minutes 2. Teaching - 13 Minutes Metcon - 30 Minutes "Power Outage" AMRAP x 5: Buy-In: 100 Double Unders 12 Power Cleans (115/80) 4 Burpee Box Jump Overs (24/20) rest 5 minutes AMRAP x 5: Buy-In: 100 Double Unders 8 Power Cleans (135/95) 4 Burpee Box Jump Overs (24/20) rest 5 minutes AMRAP x 5: Buy-In: 100 Double Unders 4 Power Cleans (155/105) 4 Burpee Box Jump Overs (24/20)

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