Tuesday 11.25.2025

*Holiday Week Schedule:
Monday (11/23) & Tuesday (11/24) — Normal days
Wednesday (11/25) — Last class at 4:30pm (NO 5:30 or 6:30pm)
Thursday (11/26) — One Class only @ 9am
Friday (11/27) — 7am Class; 8am Open Gym; 9am Class; 10-12 OG; 12pm Class
Saturday — One Class only @ 9:30am

“FITNESS” & “PERFORMANCE”

A. Movement Prep
Three rounds, for quality, of:
6-8 Yoga Push-ups
8-12 Side Plank Rotations each side
10-15 Banded Lateral Steps each side

B. Every 2 minutes, for 12 minutes (6 sets):
Deadlift x 5 reps @ 65-75% (or RPE 6-7/10)

*There is no prescribed tempo here; just keep good control on all of your reps. The goal for today is to accumulate volume at lighter to moderate loading, focusing on solid mechanics. Start at a weight that is a 6-7/10 RPE, and keep the weight the same, or build in loading if this feels too easy after your first couple of sets.

C. Two sets for max reps/calories of:
90 seconds of Ski Erg for Calories
Rest 30 seconds
90 seconds of Wall Balls
Rest 30 seconds
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Toes to Bar (or Strict Hanging Knee Tucks)
Rest 30 seconds

“ENDURANCE (AKA SWEAT SESH)”

30 Second Bike or Run @ 80%
Rest 30 seconds
x 32 rounds

*Use similar paces to two weeks ago, but with no break in the middle this time!