Friday 10.10.2025
*Holiday Schedule for Monday (10/13):
8am - Open Gym
9am - Class
12pm - Class
4:30pm - Class
**Reminder: Our sweatshirt pre-order ends tomorrow — Click here to order yours now!
“FITNESS”
A. Three sets of:
Strict Pull-ups x 4-6 reps @ 21X0 or Pull-up Negatives x 3-5 reps w/4-5 second lowering
(Add weight if needed to make this rep range challenging)
Rest 45 seconds
Half Kneeling Landmine Press x 6-8 reps each arm @ 21X1
Rest 45 seconds
Kettlebell or Dumbbell Hamstring March x 12-16 reps @ 2010
Rest 45 seconds
B. For time:
400 Meter Run or Row
followed by...
Rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps of:
Russian Kettlebell Swings
Push-ups
followed by...
400 Meter Run or Row
*Goal is 10-15 minutes of steady work here.
“PERFORMANCE”
A. Every 2 minutes, for 14 minutes (7 sets):
Power Snatch + Hang Squat Snatch
Sets 1-2: Easy
Set 3-5: Moderate
Set 6-7: Challenging
Build in load over the 7 sets as good technique will allow.
B. For time:
400 Meter Run
followed by...
Rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps of:
Deadlifts (RX is BW/.75 BW)
Ring Dips or Hand-Release Push-ups
followed by...
400 Meter Run
*Goal is 10-15 minutes of steady work here.
“ENDURANCE (AKA SWEAT SESH)”
Against a 90-second clock:
15/12 Calorie Row
Max Calorie Bike Erg
Rest 60 seconds b/t sets, and complete 4 sets, then....
Against a 90-second clock:
15/12 Calorie Bike Erg
Max Calorie Row
Rest 60 seconds b/t sets, and complete 4 sets, then....
Rest 2-3 minutes before continuing on to...
Against a 90-second clock:
12/10 Calorie Ski
Max Calorie Echo Bike
Rest 60 seconds b/t sets, and complete 4 sets, then....
Against a 90-second clock:
12/10 Calorie Echo Bike
Max Calorie Ski
Rest 60 seconds b/t sets, and complete 4 sets
