Friday 12.30.2022

*Holiday Weekend Schedule:
Friday (12/30): No 5:30pm Class
Saturday (12/31): 9:30am Only
Sunday (1/1): Open Gym 10-12
Monday: 8am OG; 9am Class; Noon Class; 4:30pm Class

“FITNESS” & “PERFORMANCE”

A. Every 3 minutes, for 12 minutes (4 sets):
Romanian Deadlift x 6 reps @ 30X1
Rest 20 seconds
Seated Dumbbell Strict Press x 8-10 reps or Strict Handstand Push-ups x 6-12 reps (if you can complete more than 12 unbroken reps here, just go 2 reps shy of failure each set)

*Spend time warming up each movement prior to starting your working sets, so that all of your sets are a 7-8/10 effort. After your final set, spend 3-4 minutes preparing for the next portion, then...

B. Every 3 minutes, for 12 minutes (4 sets):
Dumbbell Bench Press x 6-8 reps @ 20X1
Rest 20 seconds
Farmer's Carry x 120 feet

*Same difficulty guidelines as Part A!

C. Partner "FY"
In teams of two, alternate every 30 seconds to Echo Bike for as many Calories as possible in 10 minutes.

Compare to 5.11.2022

“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