Wednesday 12.31.2025

**Holiday Week Schedule:
Wednesday (12/31) — Last class at 12pm
Thursday (1/1) — One Class only @ 9am
Friday (1/2) — No 6am Class; No 5:30pm Class
Saturday (1/3) — Normal

“FITNESS” & “PERFORMANCE”

Every 6 minutes, for 30 minutes (5 sets):
15/12 Calorie Echo Bike or 20/15 Calorie Bike Erg
9 Burpees
12 Wall Balls
60 Double-Unders (or 200/150 Meter Ski)
150ft Sandbag Carry
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For this workout, you will complete each set in a different order (ie. Set 1 will start with the Bike and end on the Carry; Set 2 will start with the Burpees and end on the Bike, etc.). Note times for each set, and pay attention to how the different schemes affect your fatigue levels.
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You should be getting at least 60-90 seconds of rest before heading into your next set; if this isn’t the case, please scale back the reps and/or distances as needed.

“ENDURANCE (AKA SWEAT SESH)”

Three or four sets for max reps/cals of:
2 minutes of Bike Erg
Rest 30 seconds
90 seconds of Rowing
Rest 30 seconds
60 seconds of Ski Erg
Rest 30 seconds
30 seconds of Burpees
Rest 90 seconds