Tuesday 4.28.2015

*We are expanding our weekday class schedule starting mid-May. Read more about it in our email here!

"FITNESS"

A. Four sets of:Back Squat x 8-10 reps @ 3011Rest 45 secondsDumbbell Bench Press x 8-10 reps @ 2011Rest 45 secondsV-Ups x 15-20 repsRest 45 secondsB. Every minute, on the minute, for 6 minutes:6 Thrusters6 Burpees Over the BarbellIf you fail to complete your round within the 60 seconds, continue and finish it in the following 60 second period, then wait until the top of the next minute to jump back in on schedule.

"PERFORMANCE"

A. Back Squat*Set 1 – 5 reps @ 65%*Set 2 – 4 reps @ 75%*Set 3 – 3 reps @ 80%*Set 4 – 2 reps @ 85%*Set 5 – 1 rep @ 90%*Set 6 – 10 reps @ 70-80%Rest 2 minutes between sets.B. Every minute, on the minute, for 6 minutes:6 Thrusters (115/75 lbs)6 Burpees Over the BarbellIf you fail to complete your round within the 60 seconds, continue and finish it in the following 60 second period, then wait until the top of the next minute to jump back in on schedule.

"COMPETITION"

"ENDURANCE"

1 Minute of Rowing1 Minute of AirDyne1 Minute of Plank Hold1 Minute of Double Unders1 Minute of Restx 7 Rounds