Tuesday 12.30.2025

**Holiday Week Schedule:
Tuesday (12/30) — Normal
Wednesday (12/31) — Last class at 12pm
Thursday (1/1) — One Class only @ 9am
Friday (1/2) — No 6am Class; No 5:30pm Class
Saturday (1/3) — Normal

“FITNESS” & “PERFORMANCE”

A. Every 2:30, for 10 minutes (4 sets):
Cyclist Front Squat (Barbell or Dumbbells)
Set 1 — 10 reps | RPE 7 | @20X1
Set 2 — 8 reps | RPE 8 | @20X1
Set 3: — 6 reps | RPE 9 | @20X1
Set 4 — Drop back to your Set 1 weight and perform MAX unbroken reps @20X1 (aiming for 10+ reps)

Perform 1-2 warm-up sets to find an appropriate starting weight. Increase weight as the reps decrease over the first three sets.

B. Three working sets of:
Supinated Grip Bent Over Barbell or Kettlebell Row x 8-10 reps @ 20X0
Rest 30 seconds
Banded Face Pull x 12-15 reps @ 20X0
Rest 60-90 seconds
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Make your first working set of rows a 7-8/10 RPE, and add load if able over the three sets.

C. Every 3 minutes, for 12 minutes (4 sets):
10/8 Calorie Ski Sprint*
12-16 Quadruped Plank Kettlebell Drag Throughs
20-30 Second Wall Sit (or Goblet Wall Sit)
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*The time we are tracking here is the Ski portion. Take your time completing the Drag Throughs and Wall-Sit, and focus on trying to go all out on your sprint effort!

“ENDURANCE (AKA SWEAT SESH)”

Three or four sets for max reps/cals of:
2 minutes of Bike Erg
Rest 30 seconds
90 seconds of Rowing
Rest 30 seconds
60 seconds of Ski Erg
Rest 30 seconds
30 seconds of Burpees
Rest 90 seconds