Monday 1.20.2025

*MLK Day Schedule: 8am Open Gym; 9am Group Class; 10-12 Open Gym; 12pm Group Class; 1-4:30 Open Gym; 4:30pm Group Class

“FITNESS”

A. Every minute, on the minute, for 12 minutes (4 sets):
Minute 1 — 4 Seated Box Jumps (or 4-6 Lateral Box Step Ups each leg)
Minute 2 — 8-10 Ball Slams or Rotational Ball Slams + 6-8 Yoga Push-ups
Minute 3 — 8-12 Strict Hanging Leg Raises @ 21X0 (keep the legs straight if able)

B. & C. Same as "Performance"

“PERFORMANCE”

A. Every 2 minutes, for 12 minutes (6 sets):
Pause Power Clean x 2 reps
(pause for 2-seconds at just below the knee on each rep)

Set 1-2: Easy
Set 3-4: Moderate
Set 5-6: Challenging

B. Every 2:30, for 10:00 (4 sets)
Front Squat x 5 reps @ 30X1 or Dual Kettlebell Front Squats x 8-10 reps @ 30X1 — RPE 7-8

*Take 1-2 warm-up sets to find an appropriate working weight. You can choose to stay there for all of your working sets, or build each set to meet the prescribed intensity. Note that these are not Cyclist Squats (as we were doing on 1.10.2025), so the loading should be able to go up today.

C. Every 90 seconds, for 12 minutes (8 sets):
6-9 Calorie Row, Bike, or Ski
3 Devil's Presses (50/35 lb)

*These should be very high effort sets. Choose a calorie count will allow you to complete each of your sets in 60 seconds or less, with the machine portion alone taking no more than 40 seconds each time through.

“ENDURANCE (AKA SWEAT SESH)”

Against a 6-minute running clock, complete:
30/24 Calorie Row
30/24 Calorie Ski Erg
30/24 Calorie Bike Erg
Max Double-Unders (or Mountain Climbers) in time remaining

Rest 3 minutes, and repeat for a total of FOUR sets for max Double-Unders.