Saturday 10.11.2025
*Holiday Schedule for Monday (10/13):
8am - Open Gym
9am - Class
12pm - Class
4:30pm - Class
“FITNESS” & “PERFORMANCE”
In teams of two, alternate whole rounds to complete as many rounds and reps as possible in 10 minutes of:
12 Alternating Hang Dumbbell Snatches
10/8 Calorie Row
Rest 3 minutes, then...
In teams of two, alternate whole rounds to complete as many rounds and reps as possible in 10 minutes of:
8 Burpees
10/8 Calorie Ski Erg
Rest 3 minutes, then...
In teams of two, alternate whole rounds to complete as many rounds and reps as possible in 10 minutes of:
100-ft Sandbag Carry
10/8 Calorie Bike Erg
“BURN”
2 Minute Bike Erg for Max Calories
Rest 60 seconds, then....
Complete as many rounds and reps as possible in 2 minutes of:
4 Burpees
6 Single Arm Dumbbell Thrusters (3 each arm)
Rest 60 seconds, then....
2 Minute Ski for Max Calories
Rest 60 seconds, then....
Complete as many rounds and reps as possible in 2 minutes of:
6 Single Arm Dumbbell Hang Clean and Jerks
4 Box Jumps (or Step-ups)
Rest 60 seconds, then....
2 Minute Row for Max Calories
Rest 60 seconds, then...
Repeat for a second set at each station
“ENDURANCE (AKA SWEAT SESH)”
Against a 90-second clock:
15/12 Calorie Row
Max Calorie Bike Erg
Rest 60 seconds b/t sets, and complete 4 sets, then....
Against a 90-second clock:
15/12 Calorie Bike Erg
Max Calorie Row
Rest 60 seconds b/t sets, and complete 4 sets, then....
Rest 2-3 minutes before continuing on to...
Against a 90-second clock:
12/10 Calorie Ski
Max Calorie Echo Bike
Rest 60 seconds b/t sets, and complete 4 sets, then....
Against a 90-second clock:
12/10 Calorie Echo Bike
Max Calorie Ski
Rest 60 seconds b/t sets, and complete 4 sets
