Monday 6.30.2025

*Holiday Week Schedule:
Thursday (7/3) - No 6pm Class
Friday (7/4) - 9am Class only
Saturday (7/5) - 9am Class only
Sunday (7/6) - 9am BURN

“FITNESS”

A. Three working sets of:
Barbell Bent Over Row x 6-8 reps @ 21X0
Rest 30 seconds
Front Foot Elevated Single Leg Glute Bridge x 8-10 reps each leg @ 2011
Rest 30 seconds
Push-ups x 10-15 reps @ 2010
Rest 30 seconds
Banded Pallof Hold x 25-35 seconds each side
Rest 60 seconds

B. For time:
400 Meter Run or Row
15 Burpees
30 Goblet Box Step Ups
60 Russian Kettlebell Swings
30 Goblet Box Step Ups
15 Burpees
400 Meter Run or Row

*The goal for this workout is 12-16 minutes of solid effort; scale movements and weights accordingly.

Compare to 9.27.2024

“PERFORMANCE”

A. Every 90 seconds, for 15 minutes (10 sets):
Power Clean x 1 rep

Build in load over the 10 sets from something light to today's 1-RM

B. For time:
400 Meter Run
10 Bar Muscle-Ups (or Strict Pull-ups)
20 Power Cleans (135/93 lb)
30 Burpee Box Jump-Overs (24/20")
20 Power Cleans (135/93 lb)
10 Bar Muscle-Ups
400 Meter Run

Compare to 9.27.2024

“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!