Thursday 12.24.2020

*Holiday Schedule:Thursday (12/24): Classes @6, 7, and 9am; OG @ 8am & 10amFriday (12/25): ClosedSaturday & Sunday: Normal Schedule

"FITNESS"

A. Every 90 seconds, for 18 minutes (3 sets of each):Station 1 – Romanian Deadlift x 8 reps @ 3111Station 2 – Dumbbell Bench Press (or Floor Press) x 10-12 reps @2011Station 3 – Dumbbell Plank Rows x 16-20 repsStation 4 – Hollow Hold or Rock x 30-40 secondsB. In teams of two, complete as many rounds and reps as possible in 12 minutes of:24 Single Arm Dumbbell Snatches24 Single Arm Dumbbell Push Presses24 Box Step Ups w/DB in Goblet HoldDivide the reps between partners however you'd like (ie. switching every 12 reps, or every 6 reps, etc.). Partners will have their own Dumbbells, and do not need to be physically close to one another during the workout.

"PERFORMANCE"

A. Every 90 seconds, for 15 minutes (10 sets):Hang Snatch + SnatchStart at 50% of your 1-RM and build to something heavy for todayB. In teams of two, complete as many rounds and reps as possible in 12 minutes of:24 Power Snatches (95/65 lb)24 Push Presses (95/65 lb)24 PistolsDivide the reps between partners however you'd like (ie. switching every 12 reps, or every 6 reps, etc.). Partners will have their own Barbells, and do not need to be physically close to one another during the workout.

"RUN, ROW, OR BIKE"

1 Minute @easy pace1 Minute @moderate pace30 Seconds @easy pace30 Seconds @tough pacex 7-10 rounds (21-30 minutes)*If your pacing is inconsistent, take an extra 3 minute rest after Set 4 or 5 before moving on.