Monday 2.18.2019
*6am and 7am Classes (and Open Gym) are cancelled for Monday, 2/18. We will be open for the 9am class. Please travel safely!
"FITNESS"
A. Four sets of:Romanian Deadlift x 6 reps @ 3011Rest 45 secondsWaiter's Squat x 6 reps each side @ 3111Rest 45 secondsFront-Leaning Rest on Rings x 30-45 secondsRest 45 secondsB. Every minute, on the minute, for 15 minutes (5 sets):Minute 1 – 15 Kettlebell SwingsMinute 2 – 6 Strict Pull-upsMinute 3 – 12/9 Calorie Assault Bike*Please choose loading and adjust reps (up or down) in order to make this session appropriately challenging for your current ability.
"PERFORMANCE"
A. Every 2 minutes, for 16 minutes (8 sets) of:Clean & Jerk x 1 repStart around 70% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today.B. Every minute, on the minute, for 15 minutes (5 sets):Minute 1 – 3 Squat Clean & Jerks @70-75% of today's heavy singleMinute 2 – 6 Bar Muscle-UpsMinute 3 – 12/9 Calorie Assault Bike*Please choose loading and adjust reps (up or down) in order to make this session appropriately challenging for your current ability.
"COMPETITION"
A. Every 2 minutes, for 16 minutes (8 sets) of:Clean & Jerk x 1 repStart around 70% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today.B. Every minute, on the minute, for 15 minutes (5 sets):Minute 1 – 3 Squat Clean & Jerks @70-75% of today's heavy singleMinute 2 – 6 Bar Muscle-UpsMinute 3 – 12/9 Calorie Assault Bike*Please choose loading and adjust reps (up or down) in order to make this session appropriately challenging for your current ability.Rest 5 minutes, then...C. Five sets of:Back Squat x 1 repBuild quickly to a single at 90% (or more) of your 1-RM Back Squat.
"ENDURANCE"
1000 Meter Bike Erg @85-90%2 minute easy ridex 10 sets