Friday 2.24.2023

Today’s Schedule: 8am Open Gym, 9am group class, 10-12 Open gym, 12pm group class

“FITNESS” & “PERFORMANCE”

A. Every 3 minutes, for 15 minutes (5 sets):
Strict Overhead Press x 6 reps

*Sets 1-2: 80-85% of 8-RM from last week
*Sets 3-4: 85-90% of 8-RM
*Set 5: Max Reps @ 90% of 8-RM

Every minute, on the minute, for 20 minutes (4 sets):
Station 1 – 4-6 Bar Muscle-Ups or 4-8 Strict Pull-ups
Station 2 – 120-ft Sandbag Carry
Station 3 – 8-10 Dumbbell Bench Press @ 30X0
Station 4 – 40-60 Double-Unders (or Lateral Line Hops, or 16-20 Box Step-Ups)
Station 5 – 40 Second Plank Hold

You should be able to complete each station in 35-45 seconds. Please adjust the repetitions or loads to ensure that you’re falling under or within that range.

“ENDURANCE (AKA SWEAT SESH)”

Five or Six sets of:
1 Minute Bike @ 80%
Rest 30 seconds
30 Seconds of Burpees @ 85%
Rest 30 seconds
1 Minute Ski @ 90%
Rest 30 seconds
30 Second Row @ Max Effort
Rest 90 seconds (each round is 6 minutes, including rest)