Warm Up: Pizza Boy Strength: Rotating ½ Tabata 20/10 (this will be 6 mins long) V-Ups/Knee Ups Russian Twist 15/10 plate Flutter Kicks Metcon: 40 Min cap 1600 M Run 300 Double Unders 75 Sit Ups 800 M Run 200 Double Unders 50 Sit Ups 400 M Run 100 Double Unders 25 Sit Ups Elite

Everything is better with a smile!  Warm Up: 3 Rounds 5 goblet Squats 5 Russian kb swings Mobility: Quad crush 90 sec per leg Strength: 12 Mins 3×8 Giant Set KB/DB Single Arm Bent Over Row DB Tricep Kick Backs Lat Press Down (use Blue or Green band and pvc pipe) https://www.youtube.com/watch?v=r34PR1mxzmU Metcon: With a

  Warm Up: W/ unloaded bar 10 Reps working on Barbell path Power Clean+Hang Squat Clean+Front Squat = 1 Rep   Mobility: Partner Hamstring smash 90 sec per leg  Strength: 12 Mins 3×8 Giant sets climbing Wall Hack Squats (close stance) Romanian DL Bulgarian Split Squat Metcon: 4 Rounds 9 Deadlifts 135/95 6 Power Cleans 135/95 3

Pain and Gain Hooligans, Pain and Gain!   Warm Up: Row 250 30 Second Hand Stand Hold 7 Man Makers Mobility: 5 min LAX Ball Thoracic Spin Strength: 12 Mins 3×8 Giant sets climbing Bradford Press https://www.youtube.com/watch?v=gD6XoIXGmDI DB Lateral Raise DB Revers Fly Metcon: Tabata 20/10 Cal Row 1 Min Rest Push Press 55/45 1 Min Rest

June’s Liberty Fundamentals Class starts today. If you see a new face in the gym Smile BIG, make them feel welcome and introduce your self to them! Warm Up: 200 M Run 10-8-6 Pull Ups/Ring Rows Push Ups Mobility: Bicep Barbell Crush 60 sec per arm Chest Barbell Crush 60 sec per arm Strength: 12

  Did somebody say ab day? Warm Up: 3 Rounds 5 T-2-B 5 Broad Jump squats Strength: 12-15 min 3×8 Snatch Metcon: 7 Min (Simon says style, coaches DO NOT GO GENTLE) Hollow Body Holds/Arch Holds/Rocks/Flutter kicks/bike crunches etc.. 3 Min Rest 10 Min EMOM (10 rounds on the min)of 50 M Sprint
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