Saturday 4.20.2019

*Saturday morning is one class only at 9am!

"FITNESS"

In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 5 minutes of:3 Dumbbell Complexes (row left, row right, power clean, push press)6 Dumbbell Box Step-UpsRest 3 minutes between sets, and complete a total of four sets. Pick up where you left off on the set prior.

"PERFORMANCE"

In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 5 minutes of:3 Pull-ups6 Shoulder to Overhead (115/75 lb)9 Box Jump Overs (24/20″)Rest 3 minutes between sets, and complete a total of four sets. Pick up where you left off on the set prior.Pull-ups can be scaled up to Chest-to-Bar Pull-ups, or Bar or Ring Muscle Ups.

"COMPETITION"

Same as "Performance"

"ENDURANCE"

3 sets on the Bike or Air Runner:30sec at easy pace,90sec at moderate pace,.45sec at easy pace,75sec at fast pace,.60sec at easy pace,60sec at faster pace,.75sec at easy pace,45sec at fastest pace,.90sec at easy pace,30sec sprint,.Rest 3min between sets