Friday 12.31.2021

*New Years Schedule:

Friday (12/31): Classes @ 6am, 7am, 9am, 12pm; Open Gym until 2pm

Saturday (1/1): CLOSED

“FITNESS”

A. Three sets of:
Turkish Get Up x 2-3 reps each arm
Rest 30 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 30 seconds
Plank Kettlebell Drag Throughs x 12-16 reps
Rest 30 seconds

B. With a continuously running clock, perform the following tasks, each for time:
When the clock starts (0:00)...
1000 Meter Row

Rest until the clock reaches 6:00, then...

75 Dumbbell Push Presses

Rest until the clock reaches 12:00, then...

50 Burpees

Rest until the clock reaches 18:00, then...

800 Meter Run

Your score on this workout is your total combined time to complete all four tasks.
Scale appropriately so that you get close to a minute of rest before moving on to the next station.

*Compare to 8.14.2020

“PERFORMANCE”

A. Five sets of:
Push Press + Push Jerk + Split Jerk
Rest as needed

Build in load over the 5 sets to something tough for today.

B. With a continuously running clock, perform the following tasks, each for time:
When the clock starts (0:00)...
1000 Meter Row

Rest until the clock reaches 6:00, then...

75 Shoulder to Overhead (95/65 lbs)

Rest until the clock reaches 12:00, then...

50 Bar-Facing Burpees

Rest until the clock reaches 18:00, then...

800 Meter Run

Your score on this workout is your total combined time to complete all four tasks.
Scale appropriately so that you get close to a minute of rest before moving on to the next station.

*Compare to 8.14.2020

“ENDURANCE (AKA SWEAT SESH)”

Every 4 minutes, for 28 minutes (7 sets):

200 Meter Row or Run

400/300 Meter Bike Erg

200/150m Ski

**Aiming to complete your first four sets comfortably under 3 minutes each.