Monday 12.30.2024
**Holiday Week Schedule:
Monday (12/30) - Normal
Tuesday (12/31) - Last Class at Noon
Wednesday (1/1) - CLOSED
Thursday (1/2) - No 6pm Class
Friday (1/3) - Normal
“FITNESS”
A. Three sets of:
Dumbbell Bulgarian Split Squat x 8 reps* each leg
Rest 30 seconds
Kettlebell Chainsaw Row x 10-12 reps each arm @ 20X0
Rest 30 seconds
Lateral X-Band Walk x 16-20 steps each direction
Rest 30 seconds
Side Plank Hold x 30-40 seconds each side
Rest 60-90 seconds
*Your goal for today is to use your three working sets to build to the heaviest possible set 8 Split Squats with each leg. A good benchmark to shoot for is 25% of your bodyweight in each hand!
B. Against a 3-minute clock, complete:
400/320 Meter Row
30 Double-Unders (or 20 Mountain Climbers)
Dumbbell Thrusters x Max Reps in time remaining
Rest 60 seconds, and complete three sets for max reps
“PERFORMANCE”
A. Every 2 minutes, for 18 minutes (9 sets):
Back Squat
*Set 1 – 5 reps @ RPE 6/10
*Set 2 – 4 reps @ RPE 7
*Set 3 – 3 reps @ RPE 7
*Set 4 – 2 reps @ RPE 7
*Set 5 – 1 rep @ RPE 8
*Set 6 – 1 rep @ RPE 9
*Sets 7-9 – 1 rep @ RPE 9+
Goal is to build to today's 1-RM Back Squat, if you are feeling good!
B. Against a 3-minute clock, complete:
400/320 Meter Row
30 Double-Unders
Dumbbell Thrusters (50/35 lb) x Max Reps in time remaining
Rest 60 seconds, and complete three sets for max reps
“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
