Announcementshttp://bit.ly/HFcovidHawestone Fitness - FitnessView Public WhiteboardWarm-upWarm-up (No Measure)2 SETS 12/10 CAL ROW 10 RING ROWS 5 BARBELL MUSCLE SNATCH 5 BARBELL GOOD MORNINGSWeightliftingMuscle Snatch5 SETS X 3 POSITION MUSCLE SNATCH FROM FLOOR LOW HANG HANG BUILD TO A MODERATE HEAVY WEIGHTGymnasticsRope Climb5 LEGLESS ROPE CLIMBS 10 ROPE CLIMBS 15 MIN

Announcementshttp://bit.ly/HFcovidHawestone Fitness - Teen FitView Public WhiteboardWarm-upWarm-up (No Measure)2 SETS 12/10 CAL ROW 10 RING ROWS 5 BARBELL MUSCLE SNATCH 5 BARBELL GOOD MORNINGSGymnasticsRope Climb5 LEGLESS ROPE CLIMBS 10 ROPE CLIMBS 15 MIN CAPMetconMetcon (6 Rounds for time)EVERY 2 MIN FOR 12 MIN ALTERNATE BETWEEN - 500/450M ROW -

Announcementshttp://bit.ly/HFcovidHawestone Fitness - Hawkestone BootcampView Public WhiteboardWarm-upWarm-up (No Measure)2 SETS 20 PLATE JUMP IN AND OUT 15 PLATE GOBLET SQUATS 10 PLATE SIT UPSWeightliftingMetcon (Weight)10 MIN EMOM ODDS: 5 BACK SQUATS EVEN: 30-40 SEC WALL SIT HOLDMetconMetcon (3 Rounds for reps)8 MIN AMRAP 2-4-6-8-10

Announcementshttp://bit.ly/HFcovidHawestone Fitness - FitnessView Public WhiteboardWarm-upWarm-up (No Measure)5 MIN AMRAP 20 DOUBLE UNDERS 10 KB SUMO DEADLIFT HIGH PULLS 10 KB GOBLET SQUATS 10 HOLLOW ROCKSWeightliftingMetcon (AMRAP - Rounds and Reps)10 MIN EMOM 30 DOUBLE UNDERS 4 HANG POWER CLEANS 225/155 (70-75% OF 1RM)Metcon (Time)BACK SQUAT 30

Announcementshttp://bit.ly/HFcovidHawestone Fitness - Fitness LiteView Public WhiteboardWarm-upWarm-up (No Measure)5 MIN AMRAP 100M RUN 10 JUMPING AIR SQUATS 10 SIT UPS 10 PUSH UPSWeightliftingHang Power Clean6 SETS INCREASING 2 HANG POWER CLEANS + 2 FRONT SQUATSMetconMetcon (Time)21-18-15-12-9-6-3 DB DEADLIFTS 2X50/35 V-SIT UPS

Announcementshttp://bit.ly/HFcovidHawestone Fitness - HUSTLE @ HOMEView Public WhiteboardWarm-upWarm-up (No Measure)2 SETS 1 MIN SKIP OR HOP OVER DB 1 MIN SIT UPS 1 MIN STEP UPSWeightliftingMetcon (Weight)4 SETS 8/8 REAR FOOT ELEVATED RDL INTO SPLIT SQUAT 10/10 ELEVATED COSSAC LUNGE 1 MIN WEIGHTED HIP RAISEMetconMetcon (AMRAP

Announcementshttp://bit.ly/HFcovidHawestone Fitness - Kids FitView Public WhiteboardWarm-upWarm-up (No Measure)5 MIN AMRAP 100M RUN 10 JUMPING AIR SQUATS 10 SIT UPS 10 PUSH UPSWeightliftingHang Power Clean6 SETS INCREASING 2 HANG POWER CLEANS + 2 FRONT SQUATSMetconMetcon (Time)21-18-15-12-9-6-3 DB DEADLIFTS 2X50/35 V-SIT UPS

Announcementshttp://bit.ly/HFcovidHawestone Fitness - Hawkestone BootcampView Public WhiteboardWarm-upWarm-up (No Measure)2 SETS 50 SINGLE SKIPS 10 WALL BALLS 10 RING ROWS 10 SIT UPSMetconMetcon (Time)9 Rounds for time of: 7 Burpees 5 Dumbbell Thrusters 5 MIN RESTMetcon (Time)3 Rounds for time of: 75 Single unders 30 Dumbbell Deadlifts 5 MIN RESTMetcon (Time)21-18-15-12