MONDAY
Rx+
For total time:
40 Front Rack Rev Lunges (115/75lbs)
20 Wall Climbs
Rest 3min
30 Front Rack Rev Lunges (135/95lbs)
30 Back Squats (135/95lbs)
Rest 3min
20 Front Rack Rev Lunges (155/105lbs)
40 Handstand Walking steps (20 total each hand)
Rx
For total time:
40 Front Rack Rev Lunges (95/65lbs)
10 Wall Climbs
Rest 3min
30 Front Rack Rev Lunges (115/75lbs)
30 Back Squats (115/75lbs)
Rest 3min
20 Front Rack Rev Lunges (135/95lbs)
40 Cherry Pickers (20 total each hand)
FIT
For total time:
40 DB Front Rack Walking Lunges
20 Get down/ups
Rest 3min
30 DB Front Rack Walking Lunges
30 Back Squats
Rest 3min
20 DB Front Rack Walking Lunges
40 Bear Crawl Steps (20 each hand)
EXPRESS
20min EMOM
1 min – Air Dyne
2 min -30m Farmer Carry 53/35
3 min – Pushups
4 min – 30m Front Rack Cary
5 min – Slam Balls 30/20
-repeat-
TUESDAY – FITNESS TESTING #3
Rx+
“The Fast and the Furious”
20 Burpees
400m Run
20 Pullups
3 Rounds
Rx
“The Fast and the Furious”
15 Burpees
400m Run
15 Pullups
3 rounds
FIT
“The Fast and the Furious”
15 Burpees
400m Run
15 Jumping Pullups
3 Rounds
EXPRESS
5 rounds:
10 T2B
10, ea DB Snatch 35/25
10 Box Jumps 24/20
500m row
WEDNESDAY
ALL LEVELS
OH Squat
5-5-5-5-5
Shoulder Press
5-5-5-5-5
EXPRESS
6 rounds:
12 Wall Balls 20/14
12 Dbl KB Cleans 53/35
30 Cal Air Dyne
THURSDAY – FITNESS TESTING #4
ALL LEVELS
5km Row
EXPRESS
5 Rounds:
20 Walking Lunges
15 Ring Rows
10 Wtd. Situps 45/25
30 Cal Air Dyne
FRIDAY
Rx+
AMRAP 12mins:
15 Deadlift (155/105lbs)
12 Hang Power Clean
9 Push Jerk
Rx
AMRAP 12mins:
15 Deadlift (135/95lbs)
12 Hang Power Clean
9 Push Jerk
FIT
AMRAP 12mins:
12 Deadlift
9 Hang Power Clean
6 Push Jerk
EXPRESS
20 Burpees
30 cal Row
30 Wall Balls 20/14
20 cal Row
20 Wall Balls
10 cal Row
10 Wall Balls
SATURDAY at the PARK!
Rx+
7 Card Stud
Rx
5 Card Stud
FIT
3 Card Stud
800-ish meter run (perimeter)
Turn a card & perform movements
Repeat until all 7, 5 or 3 cards turned
Hearts = Burpee Pullups
Diamonds = KB Cleans, per arm
Spades = Parallette Bar Dips (scale to band)
Clubs = Slosh Pipe Lunges
Joker = 10x Basketball Free Throws
CONNECT 
Do you all allow drop in? What is your charge? I’ll be in town working Tuesday-thur and would like to drop in a day or two if possible. Thanks so much!!
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Hi Shaun! Sure thing. You can purchase & reserve drop ins from our website. Just click on the “Membership” menu at the top of the page. From there you’ll see the drop in options at the bottom of the page.
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