*Holiday Schedule this Monday (October 12):
8am - Open Gym
9am - Class
10-12 - Open Gym
12pm - Class
1-4:30: Open Gym
4:30pm - Class
“FITNESS” & “PERFORMANCE”
A. Strength Option 1: Deadlift
Six sets of:
Deadlift
*Set 1 – 9 reps @ RPE 6
*Set 2 – 7 reps @ RPE 7
*Set 3 – 5 reps @ RPE 8
*Sets 4-6 – 3 reps @ RPE 8-9
Rest 2 minutes
The reps have decreased from last week (10.2.2026) to allow for an increase in loading. If you were not here, follow the prescibed RPE, making your final three sets challenging, but not maximal effort.
OR
Strength Option 2: Hip Thrust
Three sets of:
Barbell Hip Thrusts x 8 reps @ 20X1
immediately followed by…
Barbell Hip Thrust Iso-Hold x 15-30 seconds
(hold the top position, creating maximal contraction of your glutes and hamstrings for as long as you can hold within this time frame)
Rest 30 seconds
Single Arm Dumbbell Row (hand and knee on Bench) x 8-10 reps each arm @ 20X1
Rest 30 seconds
Plank Knee to Elbows on Sliders x 12-20 reps
Rest 60 seconds
Perform 1-2 warm-up sets to find a solid starting weight on the Hip Thrusts. Aim to make your final 2 sets an 8/10 RPE.
B. Against a 5-minute clock, complete:
1-2-3-4-5-6...
Burpee Pull-ups (Advanced: Burpee Bar Muscle-Ups)
*5/4 Calorie Row, Bike, or Ski after each set
Rest 1-2 minutes, then...
Against a 5-minute clock, complete:
2-4-6-8-10...
Alternating Dumbbell Snatches (Advanced: 70/50 lb)
*5/4 Calorie Row, Bike, or Ski after each set
“PUMP”
A. See options above
B. Complete as many rounds and reps as possible in 12 minutes, with a focus on tempo and quality movement:
6 Goblet Curtsy Lunges (or Curtsy Drop Lunges*) each leg @ 30X0
9 Single Arm Arnold Presses each arm @ 20X0
12 Plank Dumbbell Pull Throughs
15 Crush Grip Dumbbell Curls @ 10X0
*If you are proficient on the Curtsy Lunge, and want to add an extra challenge, try elevating the front foot 2-4” for a “drop” lunge
“ENDURANCE (AKA SWEAT SESH)”
30 Second Bike or Run @ 80%
Rest 30 seconds
x 16 rounds
Rest 2 minutes
30 Second Bike or Run @85%
Rest 30 seconds
x 16 rounds
*Use similar paces to two weeks ago, for an
increased number of total sets.
