Friday 6.5.2026

*Schedule Update: Starting THIS upcoming Saturday, June 6, the regular Saturday group class will be starting at 9:15am, following our 8:30am Burn class. This will be the schedule from here on out!

“FITNESS” & “PERFORMANCE”

A. Warm-up
Three sets with minimal rest (8-10 minutes) of:
Suitcase + Overhead Carry x 120ft (switch sides at 60-ft)
Broad Jumps x 5 reps (or 10-15 Air Squats)
Banded Face Pull x 12-15 reps

*Try to increase weight on the carries as you get warmed up.

B. Strength
Four or Five sets:
Semi-Sumo Deadlift x 3 reps @ 21X1
Rest 2 minutes
Set 1 — RPE 7
Set 2 — RPE 8
Set 3 — RPE 9
Sets 4&5 — RPE 9+
​
Goal is to build to today's heaviest set of 3 with good mechanics. Try to increase from last week's sets, if you were here.

C. Against a 5-minute clock, complete:
1-2-3-4-5-6...
Burpee Pull-ups (Advanced: Burpee Bar Muscle-Ups)
*20 Double-Unders after each set

Rest 2 minutes, then...

Against a 5-minute clock, complete:
2-4-6-8-10...
Single Arm Dumbbell Hang Clean & Jerks — split reps between arms (Advanced: 70/50 lb)
*5 Box Jumps (step down) after each set

“PUMP”

A. & B. Same as above

C. "PUMP" Finisher EMOM
Every minute, on the minute, for 12 minutes (4 sets of each):
Minute 1 — 8-12 Kettlebell Horn Curls @ 21X0
Minute 2 — 10-15 Weight Plate Turkish Sit-Ups @ 20X0
Minute 3 — 20-25 Banded Glute Bridges

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg
30sec at easy pace,
90sec at moderate pace
45sec at easy pace
75sec at fastish pace
60sec at easy pace
60sec at fast pace
75sec at easy pace
45sec at faster pace
90sec at easy pace
30sec sprint

Rest 3 minutes
x 3 sets