Saturday 12.31.2022

*Holiday Weekend Schedule:
Saturday (12/31): 9:30am Only
Sunday (1/1): Open Gym 10-12
Monday: 8am OG; 9am Class; Noon Class; 4:30pm Class

“FITNESS” & “PERFORMANCE”

In teams of two, with only one person working at a time, complete the following for time:
Run 1000 Meters (as a relay)
50 Toes to Bar (or V-Ups)
75/60 Calorie Row, Ski, or Bike Erg
150 Reverse Lunges w/KB in Goblet Hold
75/60 Calorie Row, Ski, or Bike Erg
50 Toes to Bar
Run 1000 Meters (as a relay)

*Try to choose a modality that you haven’t yet done this week, if possible!

“ENDURANCE (AKA SWEAT SESH)”

Echo Bike or Bike Erg Workout (via Chris Hinshaw)
Part 1:
6 sets of:
90sec at fast pace,
90sec at easy pace.
Details: Goal during the 90sec easy pace interval is to get half (50%) the calories you accumulated during the 90sec fast pace interval. Rest 3min before starting Part 2.
.
Part 2:
6 sets of:
60sec at easy pace
60sec at fast pace
Details: Goal during 60sec fast pace interval is to get double (2x) the calories you accumulated during the 60sec easy pace interval
Total: 30min