Friday 5.3.2024

*Reminder: Our annual In-House Partner Competition is this Saturday, May 4th! There will be no classes that day; instead, we invite you all to come and cheer on your friends as they throw down, starting at 9am!

“FITNESS”

A. Every minute, on the minute, for 12 minutes (3 sets):
Station 1 — Kettlebell Box Step Up x 6 reps each leg
Station 2 — Alternating Kettlebell Gorilla Row x 12-16 reps @ 20X0
Station 3 — Band Pull Aparts x 15-20 reps @ 10X0

B. & C.: Same as "Performance"

“PERFORMANCE”

A. Every minute, on the minute, for 12 minutes:
Hang Power Snatch (mid thigh) x 1 rep

Sets 1-3: RPE 6-7/10
Sets 4-6: RPE 7-8/10
Sets 7-12: RPE 8-9/10

Build in load over your 12 sets, keeping a focus on good speed, and a strong catch position.

B. Complete as many rounds and reps as possible in 8 minutes of:
8 Single Arm Dumbbell Snatches Left Arm
8 Push-ups
8 Single Arm Dumbbell Snatches Right Arm
8 Air Squats

*Compare to 9.1.2023

C. Arms + Core
Two sets of:
Kettlebell Overhead Tricep Extensions x 12-15 reps @ 20X0
Rest as needed
Kettlebell Crush Grip Flutter Kicks x 30-40 seconds
Rest as needed

“ENDURANCE (AKA SWEAT SESH)”

Every 2 minutes, for 32 minutes (4 sets of each):
Station 1 — 320/280 Meter Row
Station 2 — 640/560 Meter Bike Erg
Station 3 — 320/280 Meter Ski or 300m Row
Station 4 — 20 second Side Plank Left Side + 20 second forward plank + 20 second Side Plank right side + 20 seconds forward plank