Friday 5.23.2025

*Memorial Day Weekend Schedule:
Saturday (5/24): 9am "MURPH"
Sunday (5/25): 9am Burn; 10-12 Open Gym
Monday (5/26): CLOSED

“FITNESS”

A. Three sets of:
Barbell Bent Over Row x 8-10 reps @ 21X0
Rest 30 seconds
Goblet Curtsy Squats x 12-16 reps (6-8/leg) @ 20X0
Rest 30 seconds
Half Kneeling Banded Face Pulls x 16-20 reps (8-10/side)
Rest 30 seconds
Weighted Hollow Hold or Flutter Kicks x 30-40 seconds
Rest 60 seconds

B. In teams of two, partners will alternate tasks to complete as many rounds and reps as possible in 12 minutes of:
12/9 Calorie Row
12 Russian Kettlebell Swings
12 Box Jump-Overs or Step-Overs

“PERFORMANCE”

A. Every 2 minutes, for 16 minutes (8 sets):
1 Hang Power Clean (mid thigh) + 2 Power Cleans

Sets 1-2: Easy
Sets 3-4: Moderate
Sets 5-6: Moderate-Challenging
Sets 7-8: Challenging

Try to increase the loading on your top sets from what you hit last week (5.14.2025)

B. In teams of two, partners will alternate tasks to complete as many rounds and reps as possible in 12 minutes of:
12/9 Calorie Row
12 Power Cleans (95/63 lb)
12 Box Jump-Overs

“ENDURANCE (AKA SWEAT SESH)”

Every 3 minutes, for 36-45 minutes (4-5 sets of each):
Station 1 — 400/360 Meter Ski or Run
Station 2 — 400/360 Meter Row
Station 3 — 800/720 Meter Bike Erg