Friday 5.24.2024

*SCHEDULE UPDATE: Due to some flooding we experienced at the gym, we will, unfortunately, not be able to hold our usual morning classes. The plan is as follows: the gym will open at 6am, and anyone that wants to come work out can do so, while we finish putting things back in order. The gym will remain as “Open Gym” until we hold our first class at 9am. We apologize for the inconvenience!

*Reminder: Our annual “MURPH” is this Saturday, May 25th, at 9am! This will be the only class of the day, and there is no cap, so come out and have “fun” with us!

“FITNESS”

A. Plyo/Prep Work
Every minute, on the minute, for 8 minutes (4 sets of each):
Minute 1 — 4 Tall Box Jumps or 4-6 Russian Step Ups each side @ 20X1
Minute 2 — 8 Ball Slams + 8-12 Plank Walk-Ups

For the Russian Step Up, aim to get to the top of the movement as quickly as possible, hold for moment, lower under control, then drive back up as soon as the trail foot touches the floor.

B. Three sets of:
Goblet or Dual Kettlebell Front Squat x 6-8 reps @ 31X1
Rest 30 seconds
Bent Over Reverse Flies x 10-12 reps @ 20X0
Rest 30 seconds
Walking Lunges w/KBs or DBs x 12-16 steps @ 20X0
Rest 30 seconds
Zottman Curls x 8-10 reps @ 2110
Rest 60 seconds

C. For time:
40/32 Calorie Echo Bike
60 Russian Kettlebell Swings
40/32 Calorie Row

Compare to 5.26.2023

“PERFORMANCE”

A. Plyo/Prep Work
Every minute, on the minute, for 8 minutes (4 sets of each):
Minute 1 — 4 Tall Box Jumps
Minute 2 — 8 Ball Slams + 8-12 Plank Walk-Ups

Challenge yourself with taller box heights as you get warmer. The goal is to prep your brain and body for speed.

B. Strength Work
Four working sets of:
Back Squat x 4 reps @ 30X1
Rest 2 minutes

*Set 1 — 6/10 RPE
*Set 2 — 7/10 RPE
*Set 3 — 8/10 RPE
*Set 4 — 9/10 RPE

Try to increase loading from 5.15.2024

C. Conditioning
For time:
40/32 Calorie Echo Bike
30 Power Cleans (135/93 lb)
40/32 Calorie Row

“ENDURANCE (AKA SWEAT SESH)”

Every 5 minutes, for 40 minutes (8 sets) for times:
15-20 Calorie Row
15-20 Calorie Ski Erg
15-20 Calorie Bike Erg

Goal is to have at least 90 seconds of rest between sets.