Tuesday 12.26.2023

Schedule for Tuesday (12/26): Open Gym @ 8am; Classes @ 9am, Noon & 4:30pm!

“FITNESS” & “PERFORMANCE”

A. Every 90 seconds, for 12 minutes (8 sets):
Power Clean + Front Squat + Hang (Squat) Clean

Build in load over the 8 sets to today's heavy.

OR

Every minute, on the minute, for 10 minutes:
5 Dual Kettlebell Sumo Deadlifts
4 Dual Russian Kettlebell Swings
3 Dual Kettlebell Front Squats

Start out light, and go up in weight halfway through your sets if feeling good.

B. Two or Three sets of:
Single Arm Dumbbell Row x 6-8 reps each arm @ 21X0
Right into...
Banded Face Pulls x 12-15 reps @ 20X0
Rest 60-90 seconds

C. Complete as many rounds and reps as possible in 9 minutes of:
9 Single Arm KB Front Racked Reverse Lunges Left Side
12 Plank Kettlebell Drag Throughs
9 Single Arm KB Front Racked Reverse Lunges Right Side
12 V-Ups or Tuck-Ups

“ENDURANCE (AKA SWEAT SESH)”

15 minutes @sustained pace:
20/15 Calorie Bike Erg
15/12 Calorie Row
10/9 Calorie Ski

Rest 5 minutes
x 2 sets