Virtual Classes 6:00am & 12:00 "Tiger Balm" AMRAP 20: 200 Meter Run 7 Double Dumbbell Power Clean & Jerks 40 Double Unders (No Equipment) AMRAP 20: 200 Meter Run 7 "Odd Object" Power Clean & Jerks 40 Line Hops

Get Outside! No online classes today. "Double Time" (40 Minute Time Cap) 3 Mile Run *Every 3 Minutes: 9 Burpees + 21 Air Squats

Virtual Classes 6:00am, 12:00 & 6:00pm "Round-a-Bout" 50 Single Arm Alternating Dumbbell Squat Cleans 100 Double Unders 50 Hand Release Push-ups 100 Double Unders 50 Single Arm Alternating Dumbbell Squat Cleans (No Equipment) "Round-a-Bout" 50 Single Arm Alternating Dumbbell Squat Cleans 100 Double Unders 50 Hand Release Push-ups 100 Double Unders 50 Single Arm Alternating Dumbbell Squat Cleans

Virtual Class 12:00 & 6:00pm "Piza" 4 Rounds: 30 Dumbbell Swings 30' Single Dumbbell Overhead Carry (Left) 30 Sit-ups 30' Single Dumbbell Overhead Carry (Right) Substitute for OH Carry: :30 Side Plank or :20 Handstand Hold "Piza" 4 Rounds: 30 "Odd-Object" Swings 30' "Odd-Object" Overhead Carry (Left) 30 Sit-ups 30' "Odd-Object" Overhead Carry (Right)

Virtual Classes 6:00am, 12:00, 6:00pm "Barbs" 3 Rounds: 10 Strict Pull-ups 20 Push-ups 30 Sit-ups 40 Jumping Lunges 30 Sit-ups 20 Push-ups 10 Strict Pull-ups Rest 3:00 Between Rounds (No Equipment) "Barbs" 3 Rounds: 20 "Odd-Object" Rows 20 Push-ups 30 Sit-ups 40 Jumping Lunges 30 Sit-ups 20 Push-ups 20 "Odd-Object Rows Rest 3:00 Between Rounds

"Supple Sunday" 5 Giant Sets: 8 Seated Single Dumbbell Strict Press 12 Pausing Weighted Glute Bridges 16 Weighted Sit-ups 20 Single Leg Dumbbell Deadlifts (10 each) Notes: DB Strict Press, sit on the floor goblet style, hold one head in each hand press from front rack to full lockout overhead. Weighted Glute Bridge, weight on hip bones. Squeeze at top for 2sec. Weighted Sit-ups, hold weight on chest Single Leg Deadlifts, hold weight with opposite hand

Virtual Class 9:00am "Wedding March" 50 Burpees 1 Mile Run 75 Alternating Dumbbell Power Snatch 1 Mile Run 50 Burpees (No Equipment)"Wedding March" 50 Burpees 1 Mile Run 75 "Odd-Object" Ground to Overhead 1 Mile Run 50 Burpees

Virtual Classes 6:00am & 12:00 "Cindvee" AMRAP 20: 5 Strict Pull-ups 10 Push-ups 15 Air Squats Minutes 0:00-10:00 Wear a pack or weight vest Minutes 10:00-20:00 bodyweight (No Equipment) "Cindvee" AMRAP 20: 9 Push-ups 15 "Odd-Object" Rows 21 Air Squats Minutes 0:00-10:00 Wear a pack or weight vest Minutes 10:00-20:00 bodyweight

Virtual Class 12:00 "Tosh Sprints" 3 Rounds: 200 Meter Run 400 Meter Run 600 Meter Run Rest Equal Time Between Runs. If the 200m Run takes 1:00, rest 1:00 then run 400m. If the 400m takes 2:00, rest 2:00 and run the 600m. If the 600m takes 3:00, rest 3:00 and start again with the 200m. Repeat for 3 round. Another option is to do this with a partner: Partner A runs 200m, Partner B runs 200m. Partner A runs 400m etc. Only one person running at a time.

Virtual Classes 6:00am, 12:00 & 6:00pm Mobility Password:5D^aP242 "Grip and Rip" On the 0:00 21 Burpees 1 Round of "Dumbbell DT" 18 Burpees 1 Round of "Dumbbell DT" 15 Burpees 1 Round of "Dumbbell DT" 12 Burpees 1 Round of "Dumbbell DT" On the 10:00 21 Air Squat Hops Over Dumbbell 1 Round of "Dumbbell DT" 18 Air Squat Hops Over Dumbbell 1 Round of "Dumbbell DT" 15 Air Squat Hops Over Dumbbell 1 Round of "Dumbbell DT" 12 Air Squat Hops Over Dumbbell 1 Round of "Dumbbell DT" W