Friday 11.23.2018

**Holiday Weekend Schedule:Friday (11/23): No 6am or 6:30pm ClassesSaturday (11/24): One Class Only @9:30am*Please refer to Zen Planner for our full schedule, and be sure to sign up for classes!

"FITNESS"

Every minute, on the minute, for 30 minutes (6 sets) of:Minute 1 – 12/8 Calories of Assault Bike, Row, or Ski ErgMinute 2 – 120-ft Sandbag CarryMinute 3 – 6-8 Strict Pull-UpsMinute 4 – 12 Alternating Lateral LungesMinute 5 – 30-Second Nose-to-Wall Handstand Hold

"PERFORMANCE"

Every minute, on the minute, for 30 minutes (6 sets) of:Minute 1 – 12/8 Calories of Assault Bike, Row, or Ski ErgMinute 2 – 120-ft Sandbag CarryMinute 3 – 12 Chest-to-Bar Pull-UpsMinute 4 – 12 Alternating Pistols (hold a KB if these are easy)Minute 5 – 30ft Handstand Walk

"COMPETITION"

A. Every two minutes, for 16 minutes (8 sets) of:Clean Pull + Hang Clean + Front Squat + JerkSuggested loading per set (by %): 60, 65, 70, 75, 80, 80-85, 80-85, 80-85*Base the last 3 sets on feel -- adjust percentages up or down accordinglyB. Every minute, on the minute, for 30 minutes (6 sets) of:Minute 1 – 12/8 Calories of Assault Bike, Row, or Ski ErgMinute 2 – 120-ft Sandbag Carry (150/100 lb)Minute 3 – 12 Chest-to-Bar Pull-UpsMinute 4 – 12 Alternating Pistols (hold a KB if these are easy)Minute 5 – 30ft Handstand Walk

"ENDURANCE"

Run 500 Meters @2-3 seconds slower than mile paceRest 90 secondsRun 400 Meters @sameRest 75 secondsRun 300 Meters @sameRest 60 secondsRun 200 Meters @sameRest 45 secondsRun 100 Meters @sameRest 4 minutesx 3