Thursday 7.2.2026

*Program Note: Today and tomorrow are supposed to be super hot! We’re keeping the overall volume here relatively low; try to hit each piece with good intensity, and be sure to hydrate throughout the day (not to sound like your mom, but…)

*Holiday Schedule:
Friday (7/3): 7am, 9am, and Noon Classes ONLY
Saturday (7/4): 9:15 only — let's pack it out!
Sunday (7/5): Normal

“FITNESS” & “PERFORMANCE”

A. Plyo Work (10 minutes)
Three or four sets, not for time, of:
3-4 Depth Drop to Box Jump (or just Depth Drops)
5-6/side Lateral Arcing Medball Slams

Rest as needed between exercises to keep these explosive.

B. Strength
Three sets of:
1 and 1/4 Front Squat x 4-6 reps @ 31X1
Rest 2 minutes between sets

*Perform 1-2 warm-up sets, and make your working sets an RPE of 7, 8, and 9, respectively. Can be performed with a Barbell, DBs, or KBs

C. Conditioning/Core
Against a 10-minute clock, complete:
2.4.6.8.10...
Toes to Bar (or Hanging Knee Tuck)
Calorie Row, Ski, or Bike
*20 Double-Unders after each set

“ENDURANCE (AKA SWEAT SESH)”

Eight to Ten sets of:
45 Second Run
Rest 15 seconds
45 Second Ski
Rest 15 seconds
45 Second Echo Bike
Rest 75 seconds