Tuesday 12.31.2019

Holiday Week Schedule:Tuesday (12/31): 6a, 7a, BURN, 9a, NOON (last class of the day)Wednesday (1/1) : CLOSEDThursday (1/2): 8a BURN, 9a, 430P, 530PFriday (1/3): Regular Schedule except NO 630P

"FITNESS"

A. Three sets of:Strict Pull-Up x 5-7 reps @ 2111 (use feet on a box or the floor for assist if needed to maintain tempo)Rest 45 secondsBarbell Z-Press x 6-8 reps @ 2011Rest 45 secondsBent Over Rear Delt Flies x 10-12 repsRest 45 secondsDouble-Under Practice x 40-60 secondsRest 45 secondsB. Complete as many rounds and reps as possible in 15 minutes of:20/15 Calorie Assault Bike or Ski Erg100 Meter Farmer’s Walk30/20 Push-ups*100 Meters inside the gym is 75ft down and 75ft back x 2 trips

"PERFORMANCE"

A. Five or Six sets of:Weighted Pull-Ups*Set 1 – 3 reps*Set 2 – 2 reps*Sets 3-6 – 1 repBuild over the sets to today's 1-RMUse your time between sets to work on Strict Handstand Push-ups, or Handstand Push-up NegativesB. Complete as many rounds and reps as possible in 15 minutes of:20/15 Calorie Assault Bike or Ski Erg100 Meter Farmer’s Walk (32/24kg)30/20 Push-ups*100 Meters inside the gym is 75ft down and 75ft back x 2 trips

"BURN"

A. Every 30 seconds, for 3 minutes (3 sets) of:Interval 1 – Static Hang x 30 secondsInterval 2 – Jumping Air Squats (touch your pull-up bar) x 20 secondsFollowed by…Every 30 seconds, for 2 minutes (2 sets) of:Interval 1 – Single-Arm DB Thrusters x 30 seconds effort (15 seconds per arm)Interval 2 – Hand Plank Shoulder Taps x 20 secondsB. Against an 8-minute clock, complete:Bike Erg 1500 metersThen…As many rounds and reps as possible of6 Ring Rows8 Push-ups12 Box Step Ups (hands behind the head)Rest 2 minutes, then..C. Against an 8-minute clock, complete:Ski 750 metersThen…As many rounds and reps as possible of24 Air Squats16 Sit-Ups8 Burpees

“ENDURANCE”

4 Minute Bike Erg @80-85% effortRest walk 2 minutesx 4-6 sets*Goal is to achieve the same distance each interval