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Saturday 1.25.2020

“FITNESS” & “PERFORMANCE” In teams of two, complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run 30/20 Push-ups 30 Wall Balls (20/14 lbs.) Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 […]

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Friday 1.24.2020

“FITNESS” & “PERFORMANCE” A. Five sets of: Tempo Back Squat x 3 reps @32X1 tempo Rest 2-3 minutes between sets Build in load to today’s heavy triple (adhering STRICTLY to the prescribed tempo). B. Against a 12-minute running clock, complete: 60/50 Calorie Row followed by as many rounds and reps as possible of… 15 Kettlebell […]

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Thursday 1.23.2020

*Reminder: No BURN Class today (1/23)! “FITNESS” & “PERFORMANCE” A. Three sets, not for time, of: Rope Climbs x 2-3 reps (or Seated Rope Pulls to Standing x 3-5 reps) Ring Support Hold x 20-30 seconds (accumulated — can scale to feet on the floor for support) Hollow to Arch Rolls x 3-5 each direction […]

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Wednesday 1.22.2020

“FITNESS” A. Three sets of: Supinated Grip Barbell Bent Over Row x 6-8 reps @21X0 Rest 45 seconds Lateral Box Walk-Overs x 8-10 reps Rest 45 seconds Uneven Carry x 200 feet (hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in a waiter’s carry; switch arms after […]

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Tuesday 1.21.2020

“FITNESS” & “PERFORMANCE” Every 3 minutes, for 36 minutes (3 rounds of each), for times: Station 1 – 1000/800 Meter Bike Erg Station 2 – 60 Seconds of Double-Unders (or Single-Unders) + 30 Second Side Plank each side Station 3 – 500/400 Meter Ski Erg Station 4 – 2 Rounds of “Strict Cindy” *”Strict Cindy” […]

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