Friday 8.30.2024
*Labor Day Weekend Schedule:
Sat - 1 Group class at 9a
Sun - Burn at 9a (no open gym)
Mon - Labor Day 5k (meet us on the Blvd at Blackstone and Irving @ 9am) BE THERE!
“FITNESS”
A. Three sets of:
Romanian Deadlift x 6-8 reps @ 3011
(aim to increase loading from last week)
Rest 30 seconds
Tall Box Jump x 4-6 reps (jump and land as tall and as softly as possible; rest and reset between jumps)
Rest 30 seconds
Supine Ring Rows x 10-12 reps @ 2110
Rest 30 seconds
Plank Walk-Ups x 12-20 reps
Rest 60-90 seconds
B. For time @ steady effort:
Run or Ski 200 Meters
24 Russian Kettlebell Swings
24 Goblet Reverse Lunges
Run or Ski 200 Meters
20 Russian Kettlebell Swings
20 Goblet Reverse Lunges
Run or Ski 200 Meters
16 Russian Kettlebell Swings
16 Goblet Reverse Lunges
Run or Ski 200 Meters
12 Russian Kettlebell Swings
12 Goblet Reverse Lunges
*Compare to 4.14.2023
“PERFORMANCE”
A. Every 2 minutes, for 16 minutes (8 sets):
2 Power Cleans + 1 Squat Clean
Start at approximately 60% of your 1-RM Power Clean, and look to build from last week's sets
B. For Time:
20-16-12-8-4
Toes to Bar
10-8-6-4-2
Burpee Box Jumps (30/24" — step down)
5-4-3-2-1
Sandbag Cleans (150/100 lb)
*Compare to 11.10.2023
“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.
