Thursday 12.5.2019

*Our Holiday Party is next Saturday (December 14th) at Breaktime Bowl & Bar, right up the road in Pawtucket.  Join us from 5-8pm, and be sure to RSVP on Facebook by heading here.  Significant others are welcome!

"FITNESS"

A. Every 90 seconds, for 18 minutes (3 sets) of:Station 1 – Single Arm Dumbbell Press (right) x 8-10 reps @ 2111Station 2 – Single Arm Dumbbell Press (left) x 8-10 reps @ 2111Station 3 – Russian Step Up x 10 reps each legStation 4 – Band Pull-Aparts x 20 repsB. In teams of two, partners will alternate tasks to complete as many rounds and reps as possible in 12 minutes of:15 Wall Balls12 Kettlebell Swings9 Ring or Stationary Dips

"PERFORMANCE"

A. Six sets of:1 Push Press + 2 Push Jerks + 3 Split JerksRest 2 minutesBuild over the course of the 6 sets to something heavy for today.B. In teams of two, partners will alternate tasks to complete as many rounds and reps as possible in 12 minutes of:15 Wall Balls12 Kettlebell Snatches (6 each arm -- 24/16kg)9 Ring Dips

"BURN"

Four sets for max reps/cals of:30 Seconds of Bike ErgRest 30 seconds30 Seconds of Dumbbell Plank RowsRest 30 seconds30 Seconds of Box Jump-OversRest 30 seconds30 Seconds of Ski ErgRest 30 seconds30 Seconds of Shuttle Runs (30 ft)Rest 30 secondsfollowed by...Five sets of:15 Second Building Bike Sprint (increase effort every 5 seconds)45 Second Walk

“ENDURANCE”

(Courtesy @aeorbiccapacity)3 sets:500m at moderate pace,400m at fast pace,300m at faster pace,200m at fastest pace,100m at max effortRest: 100m walk b/t all reps and sets.