Strength

Back Squat 7×5 (Ascending)

MetCon

6 Rounds For Time of:

5 Clean & Jerk (105/155#)

5 Bar Facing Burpees

Strength

EMOTM 12 Minutes of:

5 Bench Press (105/155#)

MetCon

3 Rounds For MAX Reps of:

60s Calories Assault Bike

60s Box Jumps/Step Ups (20/24″)

60s Double DB Cleans (2×35/2×50#)

60s S2OH (Bar)

60s Plank (Elbows)

60s Rest

Lift

EMOTM 15 Minutes (Ascending Weight) of:

Min 1-3: 5 Muscle Snatches

Min 4-6: 4 Muscle Snatches

Min 7-9: 3 Muscle Snatches

Min 10-12: 2 Muscle Snatches

Min 13-15: 1 Muscle Snatch

Odd Objects

20 Minute AMRAP of:

125m Farmer Carry (2×35#/2×50#)

6 Tire Flips

12 Sandbag Lunge Walk Steps

6 Axl Bar Cleans (100/150#)

12 Alternating Sledge Hammer Strikes

MetCon

With A Partner Complete As Many Rounds As Possible in 36 Minutes of:

60 Deadlifts (155/225#)

60 Wall Balls (W:14/9 M: 20#/10′)

60 Calorie Row

60 T2B

60 KB Swings (1.5/2 Pood)

Accessory

EMOTM 10 Minutes of:

Odd: 20-30s HSW/HS/Headstand Practice

Even: 20-30s Hanging L-Sit Hold (Rings)

Friday

525am – Bootcamp (Indoors) – Coach Anna

625am – Bootcamp (Indoors) – Coach Anna

12pm – Functional Fitness – Coach Anna

5pm – CANCELLED

Saturday

Closed

Sunday

Closed

Monday

Closed

Tuesday

525am – Bars & Bells – Coach Anna

9am – CANCELLED

10am – SimplyFit – Coach Jeff

12pm – Functional Fitness – Coach Jeff

5pm – Functional Fitness – Coach Jeff

*See Zen Planner For FULL Schedule Updates*