Friday 11.29.2024

*Holiday Week Schedule:
Friday: 9am Class; Open Gym 10-12; 12pm Class
Saturday: 9:30am Class Only

“FITNESS” & “PERFORMANCE”

Complete as many rounds and reps as possible in 14 minutes of:
7/5 Strict Pull-ups
14 Single Arm Dumbbell Overhead Walking Lunges (7 each arm)
14/12 Calorie Row, Ski, or Bike Erg*

Rest 4 minutes, then...

Complete as many rounds and reps as possible in 14 minutes of:
7 Kettlebell or Dumbbell Gorilla Rows (R+L = 1)
14 Abmat Sit-Ups
14/12 Calorie Row, Ski, or Bike Erg*

*Choose a different cyclical modality for your second AMRAP than you did for the first.

“ENDURANCE (AKA SWEAT SESH)”

Every minute, on the minute, for 32-40 minutes (8-10 sets):
Minute 1 — 45 Second Run or Row
Minute 2 — 45 Second Ski
Minute 3 — 45 Second Echo Bike
Minute 4 — Rest