Friday 10.13.2023

*Reminder: Our 11th Anniversary Celebration is this Saturday! Join us at 9am for our Community Workout, then meet us at The Guild from 4:30-6:30pm for food and drinks. RSVP by clicking here!

“FITNESS” & “PERFORMANCE”

A. Every 90 seconds, for 15 minutes (10 sets):
Hang Snatch + Overhead Squat

Build in load from 60% to today's heavy

OR

Every minute, on the minute, for 15 minutes (3 sets) of:
Station 1 – Front-Racked KB or Goblet Alternating Reverse Lunges x 10-14 reps @ 20X0 (try to increase loading from last week, if able
Station 2 – Weighted Pull-ups, Bodyweight Strict Pull-ups, or Pull-up Negatives x 4-6 reps
Station 3 – Reverse Snow Angels x 8-10 reps @ 2020
Station 4 – Banded Pallof Hold x 30-40 seconds Right Side
Station 5 – Banded Pallof Hold x 30-40 seconds Left Side

B. Complete as many rounds and reps as possible in 5 minutes of:
5 Dumbbell Thrusters (50/35 lb)
9 Toes to Bar

Rest 2 minutes, then...

C. Complete as many rounds and reps as possible in 5 minutes of:
3 Devil's Presses
7 Box Jumps

“ENDURANCE (AKA SWEAT SESH)”

Echo Bike or Bike Erg Workout (via Chris Hinshaw)
Part 1:
6 sets of:
90sec at fast pace,
90sec at easy pace.
Details: Goal during the 90sec easy pace interval is to get half (50%) the calories you accumulated during the 90sec fast pace interval. Rest 3min before starting Part 2.
.
Part 2:
6 sets of:
60sec at easy pace
60sec at fast pace
Details: Goal during 60sec fast pace interval is to get double (2x) the calories you accumulated during the 60sec easy pace interval
Total: 30min