Saturday 1.13.2024

*Reminder: Monday is a Holiday Schedule for MLK Day: Classes @ 9am, Noon, and 4:30pm. Open Gym starting at 8am!

“FITNESS” & “PERFORMANCE”

Against a 3-minute clock, complete:
Row 500 Meters
Max Reps of Wall Balls

Rest 60 seconds, then…

Against a 3-minute clock, complete:
Run 400 Meters
Max Reps of Burpee Pull-ups

Rest 60 seconds, then...

Repeat for a total of FOUR SETS of each (32 minutes total -- 24 minutes of work)

“BURN”

Complete as many rounds and reps as possible in 7 minutes of:
3 Hand-Release Burpees
5 Calorie Ski
7 Air Squats

Rest 2 minutes, then...

Complete as many rounds and reps as possible in 7 minutes of:
3 Plate Ground to Overhead
5 Calorie Row
7 No-Push-up Burpees to Plate

Rest 2 minutes, then...

Complete as many rounds and reps as possible in 7 minutes of:
3 Jumping Lunges (R+L =1)
5 Calorie Bike Erg
7 V-Ups or Tuck-Ups

“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