Wednesday 11.21.2018

**Holiday Week Schedule:Wednesday (11/21): No 6:30pm ClassThursday (11/22): Open Gym 8-10am only (No Classes)Friday (11/23): No 6am or 6:30pm ClassesSaturday (11/24): One Class Only @9:30am*Please refer to Zen Planner for our full schedule, and be sure to sign up for classes!

"FITNESS"

A. Five sets of:Deadlift x 5 reps(Build in load to today's heavy set of 5)Rest 60 secondsPush-ups x 10-15 reps @ 2011Rest 60 secondsB. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:12 Russian Kettlebell Swings12 Box Jumps (24″/20″)(jump up, step down)

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets):Deadlift x 2 reps @ 80% of 1-RM DeadliftB. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:12 Russian Kettlebell Swings (32/24kg)12 Box Jumps (24″/20″)(jump up, step down)

"COMPETITION"

A. Every 2 minutes, for 16 minutes (8 sets):Deadlift x 2 reps @ 80% of 1-RM DeadliftB. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:12 Russian Kettlebell Swings (32/24kg)12 Box Jumps (24″/20″)(jump up, step down)C. Twenty sets of:Assault Bike 45 Seconds @85-90%Assault Bike 45 Seconds @50%*Consistent effort on the ON pieces is a must.

"ENDURANCE"

Run 500 Meters @2-3 seconds slower than mile paceRest 90 secondsRun 400 Meters @sameRest 75 secondsRun 300 Meters @sameRest 60 secondsRun 200 Meters @sameRest 45 secondsRun 100 Meters @sameRest 4 minutesx 3