Thursday 5.16.2024

*Reminder: Nina is hosting a Group Run leaving from the gym tonight at 6pm!

*Double Reminder: Our Thursday afternoon class schedule is now 4:30pm and 6:00pm classes; register via Zen Planner!

“FITNESS” & “PERFORMANCE”

A. Five sets of:
Push Press x 2 reps
Rest 2 minutes

*Set 1 — 6/10 RPE
*Set 2 — 7/10 RPE
*Set 3 — 8/10 RPE
*Set 4 — 9/10 RPE
*Set 5 — 10/10 RPE

Build in load to today's 2-RM Push Press

OR

Three sets of:
Seated Dumbbell Strict Press x 8-10 reps @ 21X1
Rest 30 seconds
Banded Bicep Curls x 12-15 reps @ 20X0
Rest 30 seconds
Hollow Hold/Rock x 30 seconds
Rest 60 seconds

B. Two or three quality sets of:
Single Arm Floor Press in Single Leg Glute Bridge x 8-10 reps each arm @ 20X1
Rest 30 seconds
Powell Raise (on floor) x 10-12 reps each arm @ 2010
Rest 60 seconds

C. In teams of three, complete as many rounds and reps as possible in 12 minutes of:
12/9 Calorie Bike Erg
120-ft Farmers Carry

*As soon as the Bike is available, the next teammate jumps on and starts their 12/9 Calories. Push the pace on the bike, and try to give your teammates as little rest as possible ◡̈ .

“ENDURANCE (AKA SWEAT SESH)”

15 minutes @sustained pace:
20/15 Calorie Bike Erg
15/12 Calorie Row
10/9 Calorie Ski

Rest 5 minutes
x 2 sets