Thursday 1.2.2025

**Holiday Week Reminder: No 6pm Class this evening!

“FITNESS”

A. Every minute, on the minute, for 12 minutes (3 sets):
Minute 1 — 6-8 Single Arm Dumbbell Hang Power Snatch (Left Arm) + 60-ft Single Arm Overhead Carry (Left Side)
Minute 2 — 6-8 Single Arm Dumbbell Hang Power Snatch (Right Arm) + 60-ft Single Arm Overhead Carry (Right Arm)
Minute 3 — 12-20 Quadruped Dumbbell or Kettlebell Pull Throughs
Minute 4 — 4-6 Broad Jumps for max distance (or 30-40 Second Wall Sit)

B. Every 2 minutes, for 10 minutes (5 sets):
5 Cyclist Front Squats or 6-8 Goblet Cyclist Squats @ 20X0 — RPE 6-7/10

*Take 1-3 warm-up sets to find something moderate to work at, and stay there for all 5 working sets (or build slightly if you want to up the intensity)

C. Three sets for max reps of:
60 Seconds of Dumbbell Complexes*
60 Seconds of Row, Ski, or Bike (for Calories)
Rest 60 seconds

*Dumbbell Complex = Plank Row Left, Plank Row Right, Power Clean, Push Press

“PERFORMANCE”

A. Every minute, on the minute, for 12 minutes:
Hang Snatch (from the knee) x 1 rep

Start out light, and only add load if you are able to keep good technique and speed. Your final sets should be an 8/10 RPE.

B. Every 2 minutes, for 10 minutes (5 sets):
5 Cyclist Front Squat @ 20X0 — RPE 6-7

*These should not be super heavy today; take 1-3 warm-up sets to find something moderate to work at, and stay there for all 5 working sets (or build slightly if you want to up the intensity).

C. Three sets for max reps of:
60 Seconds of Burpee Pull-ups (bar height should be just above standing reach)
60 Seconds of Row, Ski, or Bike (for Calories)
Rest 60 seconds

“ENDURANCE (AKA SWEAT SESH)”

Three or four sets for max reps/cals of:
2 minutes of Bike Erg
Rest 30 seconds
90 seconds of Rowing
Rest 30 seconds
60 seconds of Ski Erg
Rest 30 seconds
30 seconds of Burpees
Rest 90 seconds