Friday 1.7.2022

*Winter Storm Scheduling: We will be providing updates regarding tomorrow morning’s class schedule as soon as we can!

“FITNESS” & “PERFORMANCE”

A. Every 2 minutes, for 12 minutes (6 sets):
Deadlift
*Set 1 – 6 reps @ 50% of 1-RM
*Set 2 – 5 reps @ 60%
*Set 3 – 4 reps @ 70%
*Sets 4-6 – 3 reps @ 80-85%

If you do not know your 1-RM Deadlift, based these sets off feel, with the goal of hitting three heavy sets of three (with good mechanics) to finish. If you would like to avoid Deadlifting, perform 3-4 sets of a Barbell Hip Thrust for 8-10 reps.

B. Three sets of:
Close Grip Bench Press (or Dumbbell Bench Press) x 6-8 reps @ 20X1
Rest 45 seconds
Farmer's Carry x 120ft (as heavy as possible)
Rest 45 seconds
Band Pull Aparts x 15-20 reps
Rest 45 seconds

C. Complete as many rounds and reps as possible in 8 minutes of:
12 Dumbbell Front-Racked Reverse Lunges (50/35 lb)
12 Push-ups
12 V-Ups

“ENDURANCE (AKA SWEAT SESH)”

Ten rounds for time:
20/15 Calorie Row or Ski
30/25 Calorie Bike Erg or Row

*Every 5 minutes, including at the start, run 200 meters.