Friday 7.5.2024

*Holiday Schedule:
Friday (7/5): No 6am or 7am Classes; No 5:30pm Class
Saturday (7/6): BURN Only (8:30am)

“FITNESS”

A. Three sets of:
Tempo Back Squat x 4-6 reps @ 42X1
Rest 20-30 seconds (while changing weights)
Barbell Alternating Reverse Lunges x 12-16 reps
(use 40-60% of the load used for the back squat)
Rest 2-3 minutes

B. Complete as many rounds and reps as possible in 15 minutes of:
11/9 Calorie Machine of Choice (Row, Bike, or Ski)
9 Box Jumps or Step-Ups
11 Dumbbell Floor Presses
90-ft Dual Kettlebell or Dumbbell Front Rack Carry

The goal here is to maintain a steady, 85% effort throughout.

“PEFORMANCE”

A. Every 2 minutes, for 12 minutes (6 sets) of:

Back Squat
*Set 1 – 4 reps @ 75% of 1-RM
*Set 2 – 2 reps @ 85%
*Set 3 – 1 rep @ 95%

*Set 4 – 2 reps @ 88-90%

*Set 5 – 4 reps @ 85-88%

*Set 6 – Max Reps @ 80%
(allow only one full breath cycle at the top of each rep)

To warm up for your first working set, build quickly (like on-the-minute) to a single rep at 80-85% of 1-RM.

B. Complete as many rounds and reps as possible in 15 minutes of:
11/9 Calorie Machine of Choice (Row, Bike, or Ski)
9 Box Jumps
7 Strict Handstand Push-ups
90-ft Dual KB Front Rack Carry

The goal here is to maintain a steady, 85% effort throughout.

“ENDURANCE (AKA SWEAT SESH)”

Ten sets of:
30 Second Row @85-90%
Rest 30 seconds

Rest 2 minutes, then....

Ten sets of:
30 Second Bike Erg @85-90%
Rest 30 seconds

Rest 2 minutes, then...

Ten sets of:
30 Second Ski @85-90%
Rest 30 seconds