Monday 11.24.2025

*Holiday Week Schedule:
Monday (11/23) & Tuesday (11/24) — Normal days
Wednesday (11/25) — Last class at 4:30pm (NO 5:30 or 6:30pm)
Thursday (11/26) — One Class only @ 9am
Friday (11/27) — 7am Class; 8am Open Gym; 9am Class; 10-12 OG; 12pm Class
Saturday — One Class only @ 9:30am

“FITNESS” & “PERFORMANCE”

A. Gymnastics/Core Work
Every 75 seconds, for 10 minutes (4 sets of each):
Station 1 — 2-3 Rope Climbs or 3-4 Mixed Grip Strict Pull-ups each side
Station 2 — 8-12 Jumping Lunges + 12-20 Piked Leg Lift-Overs (R+L = 2)

B. Strength
Three working sets of:
Back Rack or Goblet Bulgarian Split Squat x 6 reps each leg @ 30X1
Rest 20-30 seconds between legs, then...
Single Arm Trap-3 Raise w/Dumbbell Isometric x 10 reps each arm @ 20X0
Rest 60-90 seconds
​
Loading Note:
Perform 1 warmup set of each exercise. Aim for RPE 7-8 on the first working set of your Split Squats and then keep weight the same or increase each set if looking to maximize intensity. The reps have decreased from 11.13.2025 to allow for an increase in load.
On the Trap-3 Raise, use a weight that allows for great range of motion and control.

C. Conditioning
Against a 3-minute clock, complete:
24/18 Calorie Echo Bike
120-ft Dual Kettlebell Front Rack Carry
Burpees x Max reps in time remaining
​
Rest 60 seconds, and complete three sets for max reps. Groups of over 12 people should stagger their start times by 2 minutes (which will also serve as a time cap on the bike). If subbing in Bike Erg, “RX” is 30/24 Calories.

“ENDURANCE (AKA SWEAT SESH)”

30 Second Bike or Run @ 80%
Rest 30 seconds
x 32 rounds

*Use similar paces to two weeks ago, but with no break in the middle this time!