Friday 4.25.2025

Reminder: Our In-House Competition is this Saturday at 8:30am! Spectators are welcomed (and encouraged), as are kids/families! If you are signed up, please be on the look out for an email from Gabby with important info.

“FITNESS”

A. Three sets of:
Front Foot Elevated Dumbbell Reverse Lunge x 6-8 reps each leg @ 30X1
Rest 30 seconds
Dumbbell Powell Raise x 8-10 reps each side @ 30X0
Rest 30 seconds
Single Leg Dumbbell Hip Thrust x 10-12 reps each leg @ 20X0
Rest 30 seconds
Front Leaning Rest on Rings x 30-40 seconds
Rest 60 seconds

B. Every minute, on the minute, for 12 minutes (4 sets):
Minute 1 — 40 Seconds of Burpee Pull-ups
Minute 2 — 120-ft Sandbag Carry
Minute 3 — 40 Second Bike, Ski, or Row (for Calories)

“PERFORMANCE”

A. Every 2 minutes, for 16 minutes (8 sets) of:
Clean & Jerk

Sets 1-2: Easy
Sets 3-4: Moderate
Sets 5-6: Moderate-Challenging
Sets 7-8: Challenging

If you are feeling good today, try to set a new 1-RM Clean & Jerk

B. Every minute, on the minute, for 12 minutes (4 sets):
Minute 1 — 40 Seconds of Burpee Pull-ups
Minute 2 — 120-ft Sandbag Carry
Minute 3 — 40 Second Bike, Ski, or Row (for Calories)

“ENDURANCE (AKA SWEAT SESH)”

Complete as many rounds and reps as possible in 40 minutes of:
400 Meter Run
30 Double-Unders (or 60 Singles)
20/15 Calories of Echo Bike
30 Double-Unders
400 Meter Row