Tuesday 12.24.2019

Holiday Week Schedule:Tuesday (12/24): 6a, 7a, BURN, 9a, NOON (last class of the day)Wednesday (12/25) : CLOSEDThursday (12/26): 8a BURN, 9a, 430P, 530PFriday (12/27): Regular Schedule except NO 630P

"FITNESS" & "PERFORMANCE"

A. Three sets of:Single Arm Dumbbell Row x 6-8 reps each arm @2111Rest 45 secondsLateral Box Walk Overs x 8-10 repsRest 45 secondsSingle Arm Overhead Kettlebell Carry x 75ft each armRest 45 secondsHollow Hold, Rock, or Flutter Kicks x 30-40 secondsRest 45 secondsB. Five sets for max calories:30 Seconds of RowingRest 30 seconds30 Seconds of Bike ErgRest 30 seconds30 Seconds of Ski ErgRest 30 seconds*This can also be completed as a partner workout, with one partner working on the top of each minute, and the other following behind them at the end of each 30 second intervals.

"BURN"

A. Every 2 minutes, for 8 minutes (4 sets):12/8 Calorie Bike Erg60-ft Bear Crawl10-15 Hollow RocksRest 2 minutes, then…B. Three or Four Round of (10-12 minutes):10 Single Arm KB Swings (5/side)10 Single Arm KB Front-Rack Squats (5/side)10 Kettlebell Plank Drag Throughs (5/side)10/7 Calorie Ski @tough effortRest walk 60 seconds after each roundRest 1 minute, then…C. Four sets for max reps/cals:30 Seconds of Rowing30 Seconds of Ball SlamsRest 30 seconds

“ENDURANCE”

2 x 4000 Meter Row w/rate change.*Row two 4000 meter pieces. In each piece, row the first 2000m @ 22 s/m. Then the next 1000m @ 24 s/m; 500m @ 26 and 500m @ 28. Rest 4 minutes between sets