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
1a) Front Rack Reverse Lunges
- RPE 7 x 6/leg x 5 sets
1b) Box Jumps
- x 3 x 5 sets
Strength Notes
Today’s strength work consists of two exercises between which you will alternate for 5 working sets. Warm up to weight on the lunges that, after your first working set, you felt like you could have completed 3 more reps on each leg. You will use that weight for all 5 sets. If you were here last week, aim to use either the same weight, or slightly heavier than you used for your sets of 6 last week. The focus on the box jumps is being explosive and maintaining a soft landing. Adjust the height of the box as needed.
Conditioning
Every minute on the minute for 16:00:
- 6 Wall Balls (20/14)
- 6 Burpee Box Jump Overs
Conditioning Notes
Today’s workout consists of 16 task priority intervals. At the top of every minute you will perform 6 wall balls and 6 burpee box jump overs and the rest until the top of the next minute. The wall balls will be done unbroken and you do not want the ball to feel heavy. The reps begin to add up quickly and these should never take more than :12 to complete. The burpee box jump overs will be done facing the box and can ideally be done in under :30. Adjust the number of reps to achieve this. The pace of your burpees should feel sustainable.