Friday 11.22.2024

*Reminder: Our Handstand Workshop with Coach Gabby is this Saturday (11/23) at 10:30am! Register via Zen Planner!

“FITNESS”

A. Every minute, on the minute, for 15 minutes (3 sets) of:
Minute 1 – Front Foot Elevated Single Leg Glute Bridge x 8-10 reps @ 20X1 (Left)
Minute 2 – Front Foot Elevated Single Leg Glute Bridge x 8-10 reps @ 20X1 (Left)
Minute 3 – Prone Snow Angels x 10-12 reps @ 2020
Minute 4 – Dumbbell Weighted Squat Jumps x 6-8 reps
(jump as high as you can with dumbbells at sides, land softly, rest for 2-3 seconds, then repeat)
Minute 5 – Front Leaning Rest on Rings x 30-40 seconds

B. In teams of two, alternate tasks to complete as many rounds and reps as possible in 12 minutes of:
12/9 Calorie Echo Bike
9 Burpees
6 Dumbbell Box Walk-Overs (50/35 lb)

“PERFORMANCE”

A. Every 2 minutes, for 16 minutes (8 sets):
Power Snatch + Hang (Squat) Snatch + Snatch

Build in load from approximately 50% to today's heavy complex. You may drop the bar and reset between lifts.

B. In teams of two, alternate tasks to complete as many rounds and reps as possible in 12 minutes of:
12/9 Calorie Echo Bike
9 Burpees
6 Dumbbell Box Walk-Overs (50/35 lb)

“ENDURANCE (AKA SWEAT SESH)”

30 Second Bike or Run @ 80%
Rest 30 seconds
x 16 rounds

Rest 2 minutes

30 Second Bike or Run @85%
Rest 30 seconds
x 16 rounds

*Use similar paces to two weeks ago, for an
increased number of total sets.