Monday 1.2.2023

*Holiday Schedule:
Monday: 8am OG; 9am Class; Noon Class; 4:30pm Class

“FITNESS” & “PERFORMANCE”

A. Every minute, on the minute, for 12 minutes (3 sets):
Minute 1 – Handstand Hold Work x 30-40 seconds
Minute 2 – Roll to Candlestick x 6-8 reps
Minute 3 – Scapular Pull-ups x 8-12 reps (slow and controlled)
Minute 4 – Row x 30 seconds (increase effort each set)

B. With a continuously running clock, perform the following tasks, each for time:
When the clock starts (0:00)...
1000 Meter Row

Rest until the clock reaches 6:00, then...

75 Shoulder to Overhead (95/65 lbs) or Dumbbell Push Presses

Rest until the clock reaches 12:00, then...

50 Bar-Facing Burpees (or Burpees)

Rest until the clock reaches 18:00, then...

800 Meter Run

Your score on this workout is your total combined time to complete all four tasks.
Scale appropriately so that you get close to a minute of rest before moving on to the next station.

*Compare to 12.31.2021

“ENDURANCE (AKA SWEAT SESH)”

Every 4 minutes, for 28-36 minutes (7-9 sets):
200 Meter Row or Run
400/300 Meter Bike Erg
200/150m Ski

**Aiming to complete your first four sets comfortably under 3 minutes each.