Monday 12.22.2025

**Holiday Week Schedule**
Monday (12/22): Normal
Tuesday (12/23): Normal (“12 Days of Fitness” Workout!)
Wednesday (12/24): 6am Class, 7am Class, 8am Open Gym, 9am Class, 10-12 OG, 12pm Class
Thursday (12/25): CLOSED
Friday (12/26): 7am, 8am OG, 9am, 10-12pm OG, 12pm Class
Saturday (12/27): 9:30am Class only

“FITNESS”

A. Every minute, on the minute, for 12 minutes (4 sets):
Minute 1 — 4-8 Strict Pull-ups @ 20X0
Minute 2 — 5-7 Goblet Russian Step Ups each leg
Minute 3 — 40 Seconds of Jump Rope Practice or 10-20 Plank Walk-Ups

B. & C. Same as "Performance"

“PERFORMANCE”

A. Every minute, on the minute, for 12 minutes:
Power Snatch x 1 rep

*Sets 1-3 – Easy
*Sets 4-6 – Moderate
*Sets 7-9 – Tougher
*Sets 10-12 – Max or Near Max Effort

Build in load as technique allows to today’s heavy single Power Snatch.

B. Two or three working sets of:
Half Kneeling Single Arm Dumbbell Press x 6-8 reps each arm @ 21X1
Rest 30 seconds
Side Plank or Star Plank x 20-40 seconds each side
Rest 60 seconds

Perform 1 warm-up set on the Half Kneeling Press, and aim to make your final two working sets close to failure.

C. Against a 9-minute clock, complete:
3.6.9.12.15...
Calorie Row, Ski, or Bike
6.12.18.24.30...
Alternating Single Arm Dumbbell Hang Clean & Jerks

“ENDURANCE (AKA SWEAT SESH)”

Every 5 minutes, for 30 minutes (6 sets):
500-600 Meter Bike Erg
250-300 Meter Run or Row
150-200 Meter Ski

*Adjust distances to ensure that you get at least 60 seconds of rest between sets.