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Bring a Friend Week May 6th-11th


Reminder!!  This week is Bring a Friend week! If you know anyone that would love to try out a class, bring them on in!  One Time Special Pricing offered for all friends that come in! 

Warm Up: 2rds

Use 35lb Barbell for Guys and 15lb Barbell for ladies

10 Behind the Neck Press 10 Shoulder Press (from front) 10 Front Raise 10 Upright Rows

Strength: Press 4x 10 Reps (65% 1RM)

T-bar Row 3x10

Conditioning: 

12 Min AMRAP 

5 HSPU/ Push ups

10 T2B/Sit ups

15 Air Squats 


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Strength: Push Press 1x3 @ 55%, 1x3 @ 65% 5x3: 75%, 85%, 90%, 80%, 70% Super Set: Strict Pull ups 5x 3 Conditioning: 15 min Amrap 20 kbs (70/55)(55/35) 15 HSPU 10 hang power clean (135/95)(125/85)

Strength: High Hang Power Snatch 2 sets of 3 for a warm up 4 sets of 3 reps. Increase weight each time Conditioning: 4 Rounds 14 Toes to Bar 100 Dubs 14 Deadlift (225/185)(205/165)(185/135)

Conditioning: 30 min AMRAP 400m Run Together 20 Burpees 40 Air Squats 20 Push ups 60 Weighted Sit ups 20 Pull ups