Tuesday 11.26.2019

*Holiday Week Schedule*Wednesday (11/27): No 6:30pm ClassThursday (11/28): Closed for ThanksgivingFriday (11/29): 9am, 12pm, 4:30pm, 5:30pm Only (Open Gym starts at 8am).

"FITNESS" & "PERFORMANCE"

A. Every 90 seconds, for 18 minutes (3 sets of each):Station 1 — Dual Kettlebell Front-Racked Reverse Lunges x 6-8 reps each leg @ 2010Station 2 — Ring or Bar Muscle-Ups x 3-8 reps or 45 Seconds of Strict Pull-upsStation 3 — Banded Good Mornings x 12-15 reps @ 2011Station 4 — Side Plank x 30-40 seconds each sideB. Complete as many rounds and reps as possible in 9 minutes of:3 Hang Power Cleans (135/95 lb) or Kettlebell Swings3 Box Jump-Overs or Step-Overs (24/20")6 Hang Power Cleans6 Box Jump-Overs9 Hang Power Cleans9 Box Jump-Overs...and so on

"BURN"

30 Second Row30 Second Plank Hold30 Second Jogx 4 rounds (6 minutes)+8 minutes @strength-based pace (3-4 rounds):Dumbbell Front Foot Elevated Split Squat @ 2020 tempo x 5-7/sideDumbbell Bent Over Row x 8-10 repsFlutter Kicks Holding 1 Dumbbell x 20-30 seconds+40 Seconds ON/20 Seconds OFF at each station:Dumbbell ThrustersPush-upsBox Jumps or Step-UpsSki Caloriesx 3 rounds

“ENDURANCE”

(Courtesy @aeorbiccapacity)Run or Row Workout4x (300m fast, 1 min easy or walk),800m moderate, 2min rest,2x (500m fast, 1min easy or walk),600m moderate, 2min rest3x (400m fast, 1min easy or walk)