Thursday 1.2.2020

Holiday Week Schedule:Thursday (1/2): First Class is 8am BURN, then 9am, 4:30pm, 5:30pmFriday (1/3): Regular Schedule except NO 630P

"FITNESS" & "PERFORMANCE"

A. Complete as many rounds and reps as possible in 8 minutes of:12/8 Calories of Rowing12 Wall Balls (20/14 lb)Rest 4 minutes, and when the running clock reaches 12:00…B. Complete as many rounds and reps as possible in 8 minutes of:8 Toes to Bar12 Box Jumps or Step-Ups (24/20")Rest 4 minutes, and when the running clock reaches 24:00…C. Complete as many rounds and reps as possible in 8 minutes of:12/8 Calorie Bike Erg8 Burpees

"BURN"

A. Three rounds @70%:1 minute Row1 minute Bike1 minute SkiB. Three sets of:Dumbbell Front Foot Elevated Reverse Lunges x 6-8/sideRing Rows x 8-10 repsPlank Walk-Ups x 12-16Rest 60 seconds after each set, and increase load on the lunges each setC. Every 30 seconds, for 8 minutes (4 sets of each):Station 1 — 10 KB SwingsStation 2 — 5 BurpeesStation 3 — 15 Air SquatsStation 4 — 20 Second Hollow Hold

“ENDURANCE”

4 Minute Bike Erg @80-85% effortRest walk 2 minutesx 4-6 sets*Goal is to achieve the same distance each interval