Wednesday 5.17.2023

*Schedule Reminders:

• Saturday, May 20th: In-House Partner Competition at 8:30am (No Class!)

• Saturday, May 27th: Memorial Day “MURPH” at 8:30am

• Sunday, May 28th: “BURN” at 9am; OG from 10-12

• Monday, May 29th: CLOSED for Memorial Day

“FITNESS” & “PERFORMANCE”

A. Every 2:30, for 10 minutes (4 sets):
Strict Press or Dumbbell Strict Press x 5 reps
*Set 1 - 5 reps @ 21X1 RPE 6/10
*Set 2 - 5 reps @ 21X1 RPE 8/10
*Set 3 - 5 reps @ 21X1 RPE 9/10
*Set 4 - Max Reps @ 20X0 using 75-80% of Set 3 weight

Building off of prior weeks here; perform 2 light warm-up sets of 8-10 reps before completing your timed sets.

B. Two or Three sets (10 minutes) of:
Dumbbell Bent Over Flies x 10-12 reps @ 20X0
Rest 30 seconds
Alternating Dumbbell Hammer Curls x 16-20 reps @ 20X0
Rest 30 seconds

C. Every 3 minutes, for 12 minutes (4 sets):
10/8 Calorie Bike Erg Sprint*
8-10 Dumbbell or Kettlebell Floor Presses
20-30 Second Hollow Hold

*The time we are tracking here is the Bike Erg portion. Take your time completing the Floor Presses and Hollow Hold, and focus on trying to go all out on your sprint effort!

“ENDURANCE (AKA SWEAT SESH)”

Ten sets of:
30 Second Row @85-90%
Rest 30 seconds

Rest 2 minutes, then....

Ten sets of:
30 Second Bike Erg @85-90%
Rest 30 seconds

Rest 2 minutes, then...

Ten sets of:
30 Second Ski @85-90%
Rest 30 seconds