Thursday 6.26.2025

*Program Note: We will be testing our 1-RM Back Squat in Friday’s “Performance” program. If this matters to you, plan your effort today accordingly.

*Sad, Non-Program-Related Note: Thursday’s 6pm Class will be the last class coached by our beloved Coach Nate! Show up and show him some love for all the great things he’s brought to the gym. Nate, we wish you all the best — you’ll be missed!

“FITNESS” & “PERFORMANCE”

Complete as many rounds and reps as possible in 8 minutes of:
4 Burpees
8 Russian Kettlebell Swings
12/10 Calorie Bike Erg

Rest 2 minutes, then...

Complete as many rounds and reps as possible in 8 minutes of:
4 Ring Dips or Hand Release Push-ups
8 Box Jumps or Step Ups
12/10 Calorie Row

Rest 2 minutes, then...

Complete as many rounds and reps as possible in 8 minutes of:
4 Switch Lunges (R+L=1)
80-ft Sandbag Carry
12/10 Calorie Ski

Finish with:
Passive Hang x 30 seconds
Couch Stretch x 40-60 seconds each side
Child's Pose Lat Stretch x 30-40 seconds each side

“ENDURANCE (AKA SWEAT SESH)”

Every 5 minutes, for 30 minutes (6 sets):
500-600 Meter Bike Erg
250-300 Meter Run or Row
150-200 Meter Ski

*Adjust distances to ensure that you get at least 60 seconds of rest between sets.