Thursday 7.3.2025

*Holiday Week Schedule:
Thursday (7/3) - No 6pm Class
Friday (7/4) - 9am Class only
Saturday (7/5) - 9am Class only
Sunday (7/6) - 9am BURN

“FITNESS”

A. Three sets of:
Stagger Stance Romanian Deadlift (Barbell or Kettlebells) x 6-8 reps each leg @ 3010 (RPE 7-8/10)
Rest 30 seconds
Goblet Lateral Box Walk Overs x 12-16 reps (6-8 each way)
Rest 30 seconds
Single Arm Overhead Dumbbell Carry x 75 feet each arm
Rest 60 seconds

Perform 1 warm-up set on the Romanian Deadlift to find an appropriate starting weight. Build in load as able to hit the recommended effort.

B. Against a 4-minute clock, complete:
400 Meter Run (or 1000/800 Meter Bike)
15 Strict Hanging Knee Raises or V-Ups
Max Reps of Single Arm Devil's Presses (alternating arms) in time remaining

Rest 2 minutes, and complete three sets for max reps.

“PERFORMANCE”

A. Every 90 seconds, for 15 minutes (10 sets):
1 Power Snatch
followed by...
1-2 Tall Box Jumps

Start out light on the Power Snatch, and build in load to a tough single for today by your final set.
For the Box Jumps, choose a height that is challenging, but not a max effort.

B. Against a 4-minute clock, complete:
400 Meter Run
12 Toes to Bar
6 Burpees Over the Barbell (lateral)
Max Reps of Power Snatches (115/73 lb) in time remaining

Rest 2 minutes, and complete three sets for max reps.

“ENDURANCE (AKA SWEAT SESH)”

30 Second Bike or Run @ 80%
Rest 30 seconds
x 32 rounds

*Use similar paces to two weeks ago, but with no break in the middle this time!