Tuesday 11.26.2024

*Holiday Week Schedule:
Monday & Tuesday: Normal
Wednesday: No 5:30 or 6:30pm Classes
Thursday: One Class @ 9am
Friday: 9am Class; Open Gym 10-12; 12pm Class
Saturday: 9:30am Class Only

“FITNESS” & “PERFORMANCE”

A. Every minute, on the minute, for 15 minutes (3 sets) of:
Minute 1 – Front Foot Elevated Knee Over Toe Split Squat x 8 reps @ 21X1 (Left Leg)
Minute 2 – Front Foot Elevated Knee Over Toe Split Squat x 8 reps @ 21X1 (Right Leg)
Minute 3 – Single Arm Kettlebell Chainsaw Row x 10 reps @ 30X0 (Left Arm)
Minute 4 – Single Arm Kettlebell Chainsaw Row x 10 reps @ 30X0 (Right Arm)
Minute 5 – Weighted Flutter Kicks x 30-40 seconds

Perform 1-2 warm-up sets to find a working weight that is a 7-8/10 RPE for each movement.

B. 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
Rest 30 seconds

“ENDURANCE (AKA SWEAT SESH)”

Every minute, on the minute, for 32-40 minutes (8-10 sets):
Minute 1 — 45 Second Run or Row
Minute 2 — 45 Second Ski
Minute 3 — 45 Second Echo Bike
Minute 4 — Rest