Monday 2.1.2021

*Snow Day Schedule: We will be shutting down the gym at 1pm today (2/1); All morning classes are on, as well as Open Gym at 8, 10, and 11am, then class at Noon (unless we make game-time decision to shut that one down!)

"FITNESS"

A. Every minute, on the minute, for 16 minutes (4 sets) of:Station 1 – Romanian Deadlift x 6 reps @ 4011Station 2 – Offset KB Reverse Lunge x 12 reps (6 each side) @2011Station 3 – Strict Knees to Elbows x 8 reps @ 2110Station 4 – Banded Tricep Extensions x 20-25 reps @ 10X0B. Every 4 minutes, for 16 minutes (4 sets) for times of:20/16 Calorie Echo Bike8 Dual Dumbbell Ground to Overhead

"PERFORMANCE"

A. Every 90 seconds, for 6 minutes (4 sets):Hang Clean x 2 reps @ 60-70% of 1-RM CleanRest 60 seconds, and then…Every 90 seconds, for 9 minutes (6 sets):Hang Clean + Clean @ 75-85% of 1-RM CleanB. Every 4 minutes, for 16 minutes (4 sets) for times of:20/16 Calorie Echo Bike8 Dual Dumbbell Ground to Overhead (50/35 lb each hand)*Dual DB Snatch or DB Clean & Jerk; either one is good!

"RUN, ROW, OR BIKE"

5 minutes @ easy+5 Rounds of:2 minutes @ 75-80%1 minute @ 80-85%30 seconds @ 90-95%2:30 @ 50%+5 minutes @ easy cooldown