Wednesday 11.27.2024

*Holiday Week Schedule:
Wednesday: No 5:30 or 6:30pm Classes
Thursday: One Class @ 9am
Friday: 9am Class; Open Gym 10-12; 12pm Class
Saturday: 9:30am Class Only

“FITNESS”

A. Three sets of:
Tempo Goblet Squat x 6-8 reps @ 32X1
Rest 30 seconds
Seated Dumbbell Press x 8-10 reps @ 20X1
Rest 30 seconds
Russian Kettlebell Swings x 16-20 reps
Rest 30 seconds
Banded Face Pulls x 12-15 reps @ 20X0
Rest 60-90 seconds

B. Complete as many rounds and reps as possible in 9 minutes of:
5 Box Jumps (make these taller than normal if you can) or Step-Ups
7 Push-ups
90-ft Farmers Carry

C. Two or three sets of:
Zottman Curls x 8-10 reps @ 3010
Rest 30 seconds
Side Plank or Star Plank Hold x 20-30 seconds each side
Rest 30 seconds

“PERFORMANCE”

A. Every 90 seconds, for 15 minutes (10 sets):
Power Clean + Jerk

Build in load from 50% to today’s heavy.

B. Complete as many rounds and reps as possible in 9 minutes of:
3 Strict Handstand Push-ups
5 Hang Power Cleans (155/103 lb)
7 Box Jumps (30/24")

Compare to 11.22.2023

C. Two or three sets of:
Zottman Curls x 8-10 reps @ 3010
Rest 30 seconds
Side Plank or Star Plank Hold x 20-30 seconds each side
Rest 30 seconds

“ENDURANCE (AKA SWEAT SESH)”

Every minute, on the minute, for 32-40 minutes (8-10 sets):
Minute 1 — 45 Second Run or Row
Minute 2 — 45 Second Ski
Minute 3 — 45 Second Echo Bike
Minute 4 — Rest