Thursday 12.21.2023

Holiday Schedule:

Friday: “12 Days of Fitness” Workout

Saturday (12/23): 9am Group Class only

Sunday (12/24): 10-12 Open Gym? (TBD)

Monday (12/25): Closed

Tuesday (12/26): Open Gym @8am; Classes @9am, Noon, 4:30pm, and 5:30pm.

“FITNESS” & “PERFORMANCE”

A. Every 90 seconds, for 12 minutes (8 sets):
Power Snatch + Overhead Squat + Hang (Squat) Snatch

Build in load over the 8 sets, keeping a focus on balanced weight distribution, especially in the Overhead Squat.

OR

Three sets of:
Snatch Grip Romanian Deadlift x 8-10 reps @ 30X1
Rest 45 seconds
Alternating Single Arm Dumbbell Z-Press x 16-20 reps @ 20X1
Rest 45 seconds
Crush Grip Dumbbell Deadbug x 20-24 reps (slow and controlled)
Rest 45 seconds

B. In teams of two, complete as many rounds and reps as possible in 15 minutes of:
30/24 Calorie Echo Bike
200ft Farmer's Carry
10 Wall Walks (or Inchworms)

Divide the work between partners as you see fit, but only one partner can be working at any given time.

C. (Optional)
Two or Three sets of:
Zottman Curls x 8-10 reps @ 2111
Rest as needed
Dumbbell Skull Crushers x 10-12 reps @2010
Rest as needed

“ENDURANCE (AKA SWEAT SESH)”

15 minutes @sustained pace:
20/15 Calorie Bike Erg
15/12 Calorie Row
10/9 Calorie Ski

Rest 5 minutes
x 2 sets