Monday 12.19.2022

*Schedule Note: Our annual “12 Days of Fitness” workout will be this Friday (12/23). On Saturday (12/24), we will be holding one class only, at 9am, then we are closed Sunday and Monday (12/25-12/26)!

“FITNESS” & “PERFORMANCE”

A. Every 2 minutes, for 12 minutes (6 sets):
Close Grip Bench Press x 3 reps @ 20X1

Build off of your weights from 12.8.2022. RPE for your final 2 sets should be 9/10.

B. Two tough sets of:
Half Kneeling Single Arm Dumbbell Press x 10-12 reps each arm @ 20X0
Rest 60 seconds
Kettlebell or Dumbbell Hamstring March x 16-20 reps @ 2010
Rest 60 seconds

Try to make both working sets a challenge here

C. Every 2 minutes, for 6 minutes (3 sets):
12/9 Calorie Row
12 Glute Bridge Dumbbell Floor Presses (50/35 lb)

Immediately followed by...

Every 2 minutes, for 6 minutes (3 sets):
12/9 Calorie Row
6 Devil's Presses (50/35 lb)

“ENDURANCE (AKA SWEAT SESH)”

250 Meter Row/Ski OR 500 Meter Bike Erg
Rest 60 seconds
x 12-16 rounds

*Your goal is to keep a sustainable pace for all of your intervals. Take an additional 2-3 minutes of rest after your 7th or 8th set, or earlier if your output begins to drop off significantly.