Friday 10.16.2020

*Register now for our In-House Virtual Competition! It runs all next week, during class or Open Gym, and is free for all of our members.

"FITNESS"

Every minute, on the minute, for 25 minutes (5 sets of each):Minute 1 — Dual Dumbbell Ground to Overhead x 6-8 repsMinute 2 — Burpee Box Jump-Overs x 6-8 repsMinute 3 — Dumbbell Row from Plank x 12-16 reps (alternating)Minute 4 — Row, Ski, or Bike x Max Calories in 60 secondsMinute 5 — Rest

"PERFORMANCE"

Every minute, on the minute, for 25 minutes (5 sets of each):Minute 1 — Snatch or Power Snatch x 3-4 reps @70-75% of 1-RMMinute 2 — Burpee Box Jump-Overs x 6-8 repsMinute 3 — Bar Muscle-Ups x 4-6 reps or Chest-to-Bar Pull-ups x 6-8 repsMinute 4 — Row, Ski, or Bike x Max Calories in 60 secondsMinute 5 — Rest

"AEROBIC DEVELOPMENT"

250 Meter Row/Ski OR 500 Meter Bike ErgRest 45 secondsx 12-16 rounds*Your goal is to keep a sustainable pace for all of your intervals. Take an additional 2-3 minutes of rest after your 7th or 8th set, or earlier if your output begins to drop off significantly.