Schedule Update
Please note the following will be our schedule during the holidays:
- Tuesday, December 24th (Christmas Eve)
- 0900
- Wednesday, December 25th (Christmas)
- Closed
- Thursday, December 26th
- 0830 Open Gym
- 1000
- Tuesday, December 31st (New Year’s Eve)
- 0530
- 0630
- 0730 Open Gym
- 0900
- 1000 Open Gym
- 1130
- 1715
- Wednesday, January 1st (New Year’s Day)
- 0900
If a class is not listed above, it has been cancelled. Thank you for understanding and have a great holiday.
Strength
Deadlift @ 20X1
- RPE 7 x 6 x 5 sets
Strength Notes
Today’s strength is tempo deadlifts. Every rep will be performed with an explosive concentric, :01 pause at lockout, :02 negative, and no pause on the ground. Warm up to a weight that, after your first set, you feel like you could have completed about 3 more reps. You will then use that weight for all 5 sets.
Conditioning
Every minute on the minute for 20:00:
- Minute 1: 8 Power Cleans (you choose the weight)
- Minute 2: 12 Double Kettlebell Front Squats
- Minute 3: :40 Max Calories
- Minute 4: Rest
Conditioning Notes
Today’s workout consists of two task priorities and one time priority interval to be completed at the start of each minute. Once the prescribed work is done, you will rest until the top of the next minute and the begin working on the following station. For the power cleans, choose a weight that is challenging but you can complete one rep every :05. For the kettlebell front squats, choose a set of kettlebells that make the squats challenging but you can still complete all 12 reps unbroken. For the calories, push the pace because you will have a full 1:20 to rest before beginning the next round of power cleans. This should be about a 90% effort for :40.