Monday 10.12.2026

*Holiday Schedule Today!

8am - Open Gym
9am - Class
10-12 - Open Gym
12pm - Class
1-4:30: Open Gym
4:30pm - Class

“FITNESS”

A. Three or four sets of:
Staggered Stance Romanian Deadlift x 6-8 reps each leg @ 3010 (perform with Kettlebells, Dumbbells, or a Barbell)
Rest 45 seconds
Half Kneeling Single Arm Landmine Press x 8-10 reps each arm @ 20X1
Rest 60-90 seconds

Aim to make your final 2 working sets an 8-9/10 RPE.

B. Same as "Performance"

“PERFORMANCE”

A. Five or six sets of:
Power Clean + Hang Clean + Jerk
Rest 90-120 seconds

Sets 1-2: Easy
Sets 3-4: Moderate
Sets 5-6: Challenging

Build in load over as technique allows. The Hang Clean should be performed as full Squat Clean.

B. Three rounds at steady effort of:
400 Meter Run
30 Air Squats
20 Single Arm Dumbbell Hang Clean & Jerks

Goals is 12-16 minutes of work here. Adjust distance, reps, and weight accordingly.

“PUMP”

A. See options above

B. Three or four sets of:
Strict Pull-ups x 4-6 reps @ 20X0
Rest 30 seconds
Single Leg Dumbbell Hip Thrust x 8-10 reps each leg @ 20X0
Rest 30 seconds
Tempo Push-ups x 10-15 reps @ 20X0
Rest 30 seconds
Weighted Hollow Hold or Flutter Kicks x 30-40 seconds
Rest 60 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