Monday 10.14.2024

*Schedule Reminder: Monday (10/14) — NO 6 & 7 am Class; NO 6:30pm Class

*Programming Note: Our next training cycle begins TOMORROW, Tuesday 10/15. Look for more details in this week’s email!

“FITNESS” & “PERFORMANCE”

In teams of two, with one partner working at a time, complete as many rounds and reps as possible in 30 minutes of:
500 Meter Row or Ski
40 Wall Balls (20/14 lb)
30 Push-ups
20 Box Jumps (24/20" — step down)
10 Power Cleans (155/103 lb) or Dumbbell Power Cleans

Partners can split the reps/meters however they like, but must complete all of the prescribed reps at one movement before moving on to the next.

Cooldown
Couch Stretch x 40-60 seconds each side
Scorpion Pec Stretch x 30-40 seconds each side

“ENDURANCE (AKA SWEAT SESH)”

60 Second Bike or Run @ 85% effort
Rest walk 60 seconds
x 8 rounds

Rest 2-3 minutes

60 Second Bike or Run @ 85% effort
Rest walk 60 seconds
x 8 rounds

*Try to increase your pace from your 90-second intervals two weeks ago (if you did them).