Monday 1.15.2024

*Holiday Schedule: 8am Open Gym; 9am Class; Noon Class; 4:30pm Class

“FITNESS” & “PERFORMANCE”

"MLK"
In teams of two, with one partner working at a time, complete 11 rounds for time of:
19 Power Cleans (115/75 lb)
29 Air Squats
19 Push Presses (115/75 lb)
68 Double-Unders (or 13 Calorie Row, Ski, or Bike)

Time cap: 34 minutes — though, if you are in your last round at this point, and want to finish, go ahead and do it!

*Partners can divide the reps between themselves as they see fit.
*For our newer friends, the Power Cleans can be subbed with Kettlebell Swings, and the Push Presses can be completed with Dumbbells

For the significance of the rep scheme and timing, please see the original post here.

“ENDURANCE (AKA SWEAT SESH)”

8 minutes @80-85%:
8/6 Calorie Bike Erg
8/6 Calorie Ski Erg

Rest 2 minutes, then...

8 minutes @80-85%:
160 Meter Row
4 Ring Rows
8 Push-ups
12 Air Squats

Rest 2 minutes, then...

Repeat for a second set of each.

Goal is to complete the same or more rounds the second time through when compared to the first