Wednesday 11.23.2022

**Holiday Schedule:

Thursday 11/24 — One Class only at 8:30am. THERE IS NO CAP FOR THIS CLASS! Feel free to overfill it and get a good sweat in before you eat all the delicious things!

Friday 11/25 — 9am class, OG 10-12, NOON class

Sat 11/26 — Group class at 9:30am

Sunday 11/27 — Regular Schedule

If we have any other changes they will reflect on Zen planner and we will notify you via email!

“FITNESS”

A. Five sets of:
Barbell Hip Thrusts x 6 reps @ 20X1
(go heavy on these!)
Rest 60 seconds
Single Arm Dumbbell Row x 8 reps each arm @ 20X1
Rest 60 seconds

B. Complete as many rounds and reps as possible in 9 minutes of:
5 Box Jumps (make these taller than normal if you can) or Step-Ups
7 Push-ups (scale these up to Ring Push-ups if you want an extra challenge)
90-ft Farmers Carry

C. Two or three sets of:
Zottman Curls x 8-10 reps
Rest as needed
Dumbbell Skull Crushers x 12-15 reps
Rest as needed
Kettlebell Side Bends x 10-12 each side (or Side Plank Hold x 30 seconds each side)
Rest as needed

“PERFORMANCE”

A. Every minute, on the minute, for 12 minutes:
Power Clean x 1 rep

*Set 1 – 60%
*Set 2 – 65%
*Set 3 – 70%
*Set 4 – 75%
*Set 5 – 80%
*Set 6 – 85%
*Sets 7-12 – 85+%

Build in load to today’s heavy single Power Clean. If you are approaching a new 1-RM, and need more time, feel free to hit a couple more singles at the end, off the clock.
Compare to 10.17.2022

B. Complete as many rounds and reps as possible in 9 minutes of:
3 Strict Handstand Push-ups
5 Hang Power Cleans (155/103 lb)
7 Box Jumps (30/24")

C. Two or three sets of:
Zottman Curls x 8-10 reps
Rest as needed
Dumbbell Skull Crushers x 12-15 reps
Rest as needed
Kettlebell Side Bends x 10-12 each side
Rest as needed

“ENDURANCE (AKA SWEAT SESH)”

Every 3 minutes, for 30 minutes (5 sets of each):
Station 1 — 200m Run + 600/500m Bike Erg
Station 2 — 300/250m Row + 300/250m Ski

*Your goal is to have at least 45 seconds of rest between stations — adjust distances accordingly. Your first sets should feel comfortable, with the difficulty increasing you as progressed through the workout (though keeping the same or similar times for each set)