Monday 7.1.2024

*Holiday Schedule:
Wednesday (7/3): No 5:30 or 6:30pm Classes
Thursday (7/4): CLOSED
Friday (7/5): No 6am or 7am Classes
Saturday (7/6): BURN Only (8:30am)

“FITNESS”

A. Three sets of:
Kettlebell Front Squat x 8-10 reps @ 31X1 tempo
Rest 45 seconds
Single Arm Dumbbell Row x 10-12 reps each arm @ 21X0
Rest 45 seconds
Jump Rope/Double-Under Practice x 40-60 seconds
Rest 45 seconds

*If you completed these sets on 6.20.2024, try to use the same weights (or slightly more), but for 2 extra reps each set.
*If you would like to avoid jumping, replace the Double-Under Practice with 40-60 seconds of Plank Walk-Ups or Handstand Hold Work

B. Complete as many rounds and reps as possible in 9 minutes of:
12 Goblet Reverse Lunges
9 Toes to Bar or Hanging Knee Raises
6 Burpees

C. Two or three sets of:
Kettlebell Horn Curls x 10-15 reps @ 20X0
Rest as needed
Kettlebell Crush Grip Flutter Kicks x 30-40 seconds
Rest as needed

“PERFORMANCE”

A. Five working sets of:
1 Pause Front Squat @ 24X1 + 2 Front Squats (no tempo)
Rest 2 minutes

Perform a controlled two-second descent, then hold at the bottom for four seconds before quickly driving up to the top, then breathe, brace and perform a 2-3 more Front Squats with no tempo restrictions. If you completed the same format on 6.20.2024, try to build from those sets.

B. Complete as many rounds and reps as possible in 9 minutes of:
12 Front-Racked Reverse Lunges (115/73 lb)
9 Toes to Bar
6 Bar-Facing Burpees

C. Two or three sets of:
Kettlebell Horn Curls x 10-15 reps @ 20X0
Rest as needed
Kettlebell Crush Grip Flutter Kicks x 30-40 seconds
Rest as needed

“ENDURANCE (AKA SWEAT SESH)”

Ten sets of:
30 Second Row @85-90%
Rest 30 seconds

Rest 2 minutes, then....

Ten sets of:
30 Second Bike Erg @85-90%
Rest 30 seconds

Rest 2 minutes, then...

Ten sets of:
30 Second Ski @85-90%
Rest 30 seconds