Schedule Update
Please note the following will be our schedule during the holidays:
- 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.
Conditioning
2 Rounds
With a partner, complete as many reps as possible in 6:00:
- 40/30 Calories (two machines – performed at the same time)
- 20 Synchronized Burpees
- Max Hang Power Cleans (155/105) (one person working at a time)
Rest 2:00
With a partner, complete as many reps as possible in 6:00:
- 400m Run (together)
- 20 Synchronized Burpees
- Max Front Squats (155/105) (one person working at a time)
Rest 2:00
Conditioning Notes
Today’s workout consists of several time priority intervals to be performed with a partner.
During the first 6:00, both partners start on machines of their choice and work to complete the prescribed calories at the same time. Once both athletes are finished, they begin working on twenty synchronized burpees. This is achieved by both athletes having chest and thighs on the ground simultaneously and then jumping and giving each other a high-five in the air. After all 20 burpees are complete, one person will work at a time on the barbell and partners may switch as needed. The goal is to complete as many hang power cleans as possible as a team.
During the second 6:00, both partners start running 400m at the same time. Once both athletes are finished, they begin working on twenty synchronized burpees. This is achieved by both athletes having chest and thighs on the ground simultaneously and then jumping and giving each other a high-five in the air. After all 20 burpees are complete, one person will work at a time on the barbell and partners may switch as needed. The goal is to complete as many front squats as possible as a team.
The goal on both intervals is to have at least 2:00 to work on the barbell. Adjust the number of calories, distance on the run, and number of burpees in order to achieve this. The barbell should be a moderate weight, where you can perform at least 5 reps unbroken across multiple sets for both exercises.