Friday 8.29.2025

*Labor Day Weekend Schedule:
Saturday (8/30): One Class Only @ 9am
Sunday (8/31): Normal (9am BURN, OG 10-12)
Monday (9/1): Labor Day 5k @ 9am — NO CLASSES

“FITNESS”

A. Three sets of:
Romanian Deadlift x 6-8 reps @ 3010
(try to increase loading from last week if able)
Rest 30 seconds
Tall Box Jumps x 4-6 reps
Rest 30 seconds
Ring Rows x 8-10 reps @ 2110
Rest 30 seconds
Plank Walk-Ups x 12-20 reps
Rest 60 seconds

B. For time:
48-36-24-12
Russian Kettlebell Swings
24-18-12-6
Row or Ski Calories
12-9-6-3
Burpees

*Time frame is 10-13 minutes. Scaled option for Calories is 20-15-10-5.

“PERFORMANCE”

A. Every 2 minutes, for 14 minutes (7 sets):
2 Power Cleans + 1 Squat Clean

Sets 1-2: Easy
Set 3-5: Moderate
Set 6-7: Challenging

*Try to increase loading from last week's Power Clean sets.

B. For Time:
20-16-12-8-4
Toes to Bar
10-8-6-4-2
Burpee Box Jumps (30/24" — step down)
5-4-3-2-1
Sandbag Cleans (150/100 lb)

*If you are not confident with the Sandbag Clean, substitute these with heavy Power Cleans (75% or more of 1-RM).

*Compare to 8.30.2024

“ENDURANCE (AKA SWEAT SESH)”

Every 4 minutes, for 28 minutes (7 sets):
200/150m Row or Run
400/300m Bike
200/150m Ski

**Aiming to complete your first four sets comfortably under 3 minutes each.