Tuesday 12.31.2024

**Holiday Week Schedule:
Tuesday (12/31) - Normal Morning Schedule; Last Class at Noon
Wednesday (1/1) - CLOSED
Thursday (1/2) - No 6pm Class
Friday (1/3) - Normal

“FITNESS”

A. Four sets of:
Dumbbell Bench Press x 6-8 reps @ 20X1
Rest 30 seconds
Bent Over Reverse Flies x 8-10 reps @ 20X0
Rest 30 seconds
Strict Hanging Knee Raises x 10-15 reps @ 21X0
(add weight if these are easy for you)
Rest 60 seconds

B. Complete as many rounds and reps as possible in 15 minutes of:
300 Meter Run or Row
15 Russian Kettlebell Swings
10 Plank Walk-Ups

“PERFORMANCE”

A. Every 2:30, for 15 minutes (6 sets):
Bench Press
*Set 1 – 5 reps @ RPE 6/10
*Set 2 – 4 reps @ RPE 7
*Set 3 – 3 reps @ RPE 7
*Set 4 – 2 reps @ RPE 8
*Set 5 – 2 reps @ RPE 9+
*Set 6 – 2 reps @ RPE 9+

Goal is to build to today's 2-RM Bench Press, if you are feeling good!

B. Complete as many rounds and reps as possible in 15 minutes of:
300 Meter Run
12 Toes to Bar
9 Power Cleans (135/93 lb)

*Compare to 5.31.2023

“ENDURANCE (AKA SWEAT SESH)”

Three or four sets for max reps/cals of:
2 minutes of Bike Erg
Rest 30 seconds
90 seconds of Rowing
Rest 30 seconds
60 seconds of Ski Erg
Rest 30 seconds
30 seconds of Burpees
Rest 90 seconds