Friday 7.2.2021

*Holiday Weekend Schedule:
Saturday: 9am Only (no BURN)
Sunday: Open Gym 10am-12pm (no BURN)
Monday: 8am BURN; 9am Class

“FITNESS”

A. Every minute, on the minute, for 18 minutes (3 sets of each):
Station 1 – Left Leg Goblet Bulgarian Split Squat x 6-8 reps @ 30X1
Station 2 – Right Leg Goblet Bulgarian Split Squat x 6-8 reps @ 30X1
Station 3 – Left Arm Single Arm Dumbbell Row x 8-10 reps @21X0
Station 4 – Right Arm Single Arm Dumbbell Row x 8-10 reps @21X0
Station 5 – Wall Sit Hold x 30-40 seconds
Station 6 – Reverse Plank Hold x 30 seconds

B. Every minute, for 12 minutes (4 sets) for max calories:
Minute 1 – 8-12 Burpees
Minute 2 – 150ft Sandbag Carry
Minute 3 – 40 Second Echo Bike (for calories)

“PERFORMANCE”

A. Take 20 minutes to build to today’s 1-RM Front Squat

Suggested sets:
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%

B. Every minute, for 12 minutes (4 sets) for max calories:
Minute 1 – 12 Burpees
Minute 2 – 150ft Sandbag Carry
Minute 3 – 40 Second Echo Bike (for calories)

"ENDURANCE"

See Coach Jake's Endurance Programming for this week by clicking here