Monday 10.9.2023

*Holiday Schedule Update:

• No 7am Class

• No 6:30pm Class

• Regular Schedule otherwise!

“FITNESS”

A. Three sets of:
Barbell Bent Over Row x 8-10 reps @ 21X0
Rest 30 seconds
Alternating Goblet Lateral Lunges x 4-6 reps each leg @ 20X0
Rest 30 seconds
Tempo Push-ups x 10-15 reps @ 1111
Rest 30 seconds
Double Under/Jump Rope Practice x 40-60 seconds
Rest 60-90 seconds

B. Complete as many rounds and reps as possible in 12 minutes of:
12 Alternating Dumbbell Snatches
9 Burpees
6 Strict Pull-Ups

*Compare to 12.27.2022

“PERFORMANCE”

A. Every 90 seconds, for 15 minutes (10 sets):
Hang Power Clean + Power Clean

Build in load from 60% to today's heavy. You may drop the bar and reset between lifts.

B. Complete as many rounds and reps as possible in 12 minutes of:
12 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
9 Burpee Box Jump-Overs (24/20″)
6 Bar Muscle-Ups

*Compare to 12.27.2022

“ENDURANCE (AKA SWEAT SESH)”

Echo Bike or Bike Erg Workout (via Chris Hinshaw)
Part 1:
6 sets of:
90sec at fast pace,
90sec at easy pace.
Details: Goal during the 90sec easy pace interval is to get half (50%) the calories you accumulated during the 90sec fast pace interval. Rest 3min before starting Part 2.
.
Part 2:
6 sets of:
60sec at easy pace
60sec at fast pace
Details: Goal during 60sec fast pace interval is to get double (2x) the calories you accumulated during the 60sec easy pace interval
Total: 30min