Saturday 1.14.2023

Upcoming Holiday (Monday 1/16) Schedule: Open Gym @8am; 9am Class; Noon Class; 4:30pm Class

“FITNESS” & “PERFORMANCE”

In teams of three, complete five rounds each for time of:
10 Burpee Pull-ups
20 Single Arm Dumbbell Hang Clean & Jerks
30/24 Calorie Echo Bike

Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned task.

“BURN”

Against a 12-minute clock, complete:
3-6-9-12-15...etc
Calorie Row
*after each Row, complete:
12 Dumbbell Floor Presses
9 V-Ups

Rest 3 minutes, then...

Against a 12-minute clock, complete:
3-6-9-12-15...etc
Calorie Bike
*after each Bike, complete:
12 Russian Kettlebell Swings
9 Tuck Jumps

“ENDURANCE (AKA SWEAT SESH)”

Seven to nine sets for times:
21 Calorie Ski
15 Calorie Bike
9 Calorie Row

Rest 90 seconds b/t sets

*Each set, you will rotate the order of the machines, and keep the calorie counts the same, ie:

Round 2:
21 Calorie Row
15 Calorie Ski
9 Calorie Bike
Round 3:
21 Calorie Bike
15 Calorie Row
9 Calorie Ski
Round 4: same as Round 1, etc.