*Holiday Schedule this Monday (October 12):
8am - Open Gym
9am - Class
10-12 - Open Gym
12pm - Class
1-4:30: Open Gym
4:30pm - Class
“FITNESS” & “PERFORMANCE”
Against a 4-minute running clock, complete:
400 Meter Row
30 Double Unders
10-15 Toes to Bar
Max Reps of Push-ups in time remaining (advanced: Ring Push-ups)
Rest 2 minutes, then...
Against a 4-minute running clock, for max reps:
400 Meter Run
120ft Sandbag Carry
Max Calorie Bike Erg or Echo Bike in time remaining
Rest 2 minutes, then...
Repeat for a total of THREE sets of each (36 minutes total, 24 minutes of work)
“BURN”
Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 — 60 Seconds of Echo Bike or Bike Erg @80-85% effort
Station 2 — 30 Seconds of Push-ups + 30 Seconds of Air Squats
Station 3 — 60 Seconds of Row, Ski, or Air Runner @80-85% effort
Station 4 — 30 Seconds of Ball Slams + 30 Seconds of Plank Hold
“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.
