Hawestone Fitness - FitnessView Public WhiteboardWarm-upWarm-up (No Measure)3 SETS 1 MIN BIKE/ROW/RUN 30 SEC AIR SQUATS 30 SEC CURTSY LUNGESWeightliftingClean and JerkHANG CLEAN AND JERK (BELOW THE KNEE) 1 X (3+1)@60% 2 X (2+1)@70% 3 X (2+1)@80% REST 2-3 MIN BETWEEN SETSMetconMetcon (10 Rounds for time)E2MOM X 10 10-12

Hawestone Fitness - Fitness LiteView Public WhiteboardWarm-upWarm-up (No Measure)3 SETS 1 MIN BIKE/ROW/RUN 30 SEC AIR SQUATS 30 SEC CURTSY LUNGESWeightliftingClean and JerkHANG CLEAN AND JERK (BELOW THE KNEE) 6 SETS @ASCENDING 2 CLEANS + 1 JERKMetconMetcon (AMRAP - Rounds and Reps)20 MIN AMRAP 10 DEADLIFTS

Hawestone Fitness - Teen FitView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 10/8 CAL ROW 10 HOLLOW ROCKS 10/10 SINGLE LEG GLUTE BRIDGE 10 BANDED JUMPING AIR SQUATSWeightliftingBack Squat1 X 8 @65% 1 X 6 @75% 2 X 4 @80% REST 2-3 MIN BETWEEN SETSMetconMetcon (6 Rounds for time)EVERY

Hawestone Fitness - FitnessView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 10/8 CAL ROW 10 HOLLOW ROCKS 10/10 SINGLE LEG GLUTE BRIDGE 10 BANDED JUMPING AIR SQUATSWeightliftingBack Squat1 X 8 @65% 1 X 6 @75% 2 X 4 @80% REST 2-3 MIN BETWEEN SETSMetconMetcon (6 Rounds for time)EVERY 3

Hawestone Fitness - Fitness LiteView Public WhiteboardWarm-upWarm-up (No Measure)2 SETS 1 MIN BIKE/ROW/RUN 5 BURPEE BROAD JUMPS 10/10 SINGLE LEG RDL 15 HIP THRUSTS 20 SEC HOLLOW HOLDWeightliftingBack Squat1 X 8 @LIGHT TO MODERATE 1 X 6 - INCREASE WEIGHT 2 X 4 @HEAVYMetconMetcon (3 Rounds for

Hawestone Fitness - Kids FitView Public WhiteboardWarm-upWarm-up (No Measure)2 SETS 1 MIN BIKE/ROW/RUN 5 BURPEE BROAD JUMPS 10/10 SINGLE LEG RDL 15 HIP THRUSTS 20 SEC HOLLOW HOLDWeightliftingBack Squat1 X 8 @LIGHT TO MODERATE 1 X 6 - INCREASE WEIGHT 2 X 4 @HEAVYMetconMetcon (3 Rounds for

Hawestone Fitness - FitnessView Public WhiteboardWarm-upWarm-up (No Measure)1 MIN BIKE/ROW/RUN THEN 2 SETS 10 MUSCLE SNATCH 10 BTN SNATCH GRIP PUSH PRESS 10 OHS 5 HIGH HANG SNATCH 5 SNATCH BALANCEWeightliftingHang SnatchLOW HANG SNATCH (BELOW THE KNEES) 1X3 @60% 2X2 @70% 3X2 @80% REST 2-3 MIN BETWEEN SETSMetconMetcon (Time)3 ROUNDS 50

Hawestone Fitness - FitnessView Public WhiteboardWarm-upWarm-up (No Measure)400M RUN THEN 2 SETS 10 BANDED PULL APARTS 10 RING FACE PULLS 15 KB SWINGS 20 LEG RAISESMetconMetcon (Time)PARTNER WOD 12 Rounds for time of: 8 Deadlifts, 185/155 7 Hand-release Push-ups 6 Knees-to-elbowsMetcon (Time)6 Rounds for time of: 5 Ring Muscle-ups