Thursday 8.28.2025

*Labor Day Weekend Schedule:
Saturday (8/30): One Class Only @ 9am
Sunday (8/31): Normal (9am BURN, OG 10-12)
Monday (9/1): Labor Day 5k @ 9am — NO CLASSES

“FITNESS” & “PERFORMANCE”

A. Every 3 minutes, for 12 minutes (4 sets):
Close Grip Bench Press
Set 1 — 8 reps | RPE 7
Set 2 — 8 reps - same weight
Set 3 — 8 reps - same weight
Set 4 — MAX unbroken reps - same weight

Perform 1-2 warm-up sets, then use the same weight for all working sets. The RPE should increase across the three working sets due to fatigue setting in. For your final set, perform as any reps as possible with the same weight.
The reps have decreased from 8.19.2025 to allow for an increase in loading.
*Follow up each of your working sets with 10-15 Banded Pull Aparts

B. In teams of two, partners alternate tasks to complete as many rounds and reps as possible in 15 minutes of:
150 Meter Run or Row or 300 Meter Bike Erg
12 Single Arm Dumbbell Push Presses (6 each arm)
30 Double-Unders (or 20-30 Mountain Climbers)

C. Two or three sets of:
10-12 Tall Kneeling Dumbbell Hammer Curls @ 20X0
Rest as needed
10-12 Supine Dumbbell Skull Crushers @ 20X0
Rest as needed

Load each set close to failure at the prescribed tempo.

“ENDURANCE (AKA SWEAT SESH)”

Every 4 minutes, for 28 minutes (7 sets):
200/150m Row or Run
400/300m Bike
200/150m Ski

**Aiming to complete your first four sets comfortably under 3 minutes each.