Wednesday 7.2.2025

*Holiday Week Schedule:
Thursday (7/3) - No 6pm Class
Friday (7/4) - 9am Class only
Saturday (7/5) - 9am Class only
Sunday (7/6) - 9am BURN

“FITNESS” & “PERFORMANCE”

A. Every 3 minutes, for 12 minutes (4 sets):
2-3 Tempo Front Squats @ 31X1 + 4-6 Front Squats (no tempo)

Perform 1-2 warm-up sets to find a good starting weight, then aim to perform all of your working sets at a 7-8/10 RPE — don’t sacrifice good tempo and mechanics for heavier loading. You may choose to use a Barbell or Kettlebells for this portion.

If you’d like some extra pulling work, perform 8-12 Ring Rows @ 20X0 during your rest periods between sets.

B. Every minute, on the minute, for 8 minutes (2 sets of each):
Minute 1 — 8-10 Single Arm Suitcase Reverse Lunge Left Side @ 30X0
Minute 2 — 8-10 Single Arm Suitcase Reverse Lunge Right Side @ 30X0
Minute 3 — 10-12 Powell Raises Left Side @ 2010
Minute 4 — 10-12 Powell Raises Right Side @ 2010

Perform 1 warm-up set, then aim to perform all of your working sets at a 7-8/10 RPE.

C. Four sets for max reps/calories of:
30 Seconds of Double-Unders
30 Seconds of Ball Slams
60 Seconds of Bike, Ski, or Row (for Calories)
Rest 60 seconds

The goal is consistent efforts across all four sets. Double-Unders can be substituted with Lateral Hops over a line or object (like your Slam Ball) or Mountain Climbers.

“ENDURANCE (AKA SWEAT SESH)”

30 Second Bike or Run @ 80%
Rest 30 seconds
x 32 rounds

*Use similar paces to two weeks ago, but with no break in the middle this time!