Friday 1.12.2024

*Reminder: Monday is a Holiday Schedule for MLK Day: Classes @ 9am, Noon, and 4:30pm. Open Gym starting at 8am!

“FITNESS”

Every minute, on the minute, for 30 minutes (5 sets) of:
Minute 1 – 6-8 Romanian Deadlifts (Barbell or Dumbbells) @ 3010
Minute 2 – 8-10 Dumbbell Bench Press @ 20X1
Minute 3 – 30 Second Echo Bike
Minute 4 – 2-4 Wall Climbs
Minute 5 – 10-12 Goblet Box Step Ups
Minute 6 – 30 Second Hollow Hold

“PERFORMANCE”

Every minute, on the minute, for 30 minutes (5 sets) of:
Minute 1 – 3-4 Power Cleans (done as singles) @ 70-80% of 1-RM
Minute 2 – 8-10 Dumbbell Bench Press @ 20X1
Minute 3 – 30 Second Echo Bike
Minute 4 – 2-4 Wall Climbs
Minute 5 – 4-6 Tall Box Jumps
Minute 6 – 30 Second Hollow Hold

“ENDURANCE (AKA SWEAT SESH)”

Every minute, on the minute, for 32-40 minutes (8-10 sets):
Minute 1 — 45 Second Run or Row
Minute 2 — 45 Second Ski
Minute 3 — 45 Second Echo Bike
Minute 4 — Rest