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) Bench Press
- RPE 7 x 6 x 5 sets
1b) Bent Over Double Dumbbell Row
- RPE 8 x 10 x 5 sets
Strength Notes
Today’s strength work consists of two exercises between which you will alternate for 5 working sets. For the bench press, warm up to a weight that, after your first working set, you felt you like could have completed 3 more reps. You will use this weight for all 5 sets. Every rep will be performed with a pause on the chest. For the bent over dumbbell rows, maintain a flat back as you hinge over and perform every rep with no motion from the torso. You will use the same weight for all 5 working sets and it should be a challenging weight, but one that after the first set, you felt like you had two more quality reps in you.
Conditioning
With a partner, complete as many rounds as possible in 18:00:
- 3000m (alternate every 250m)
- 80 Toes to Bar
- 60 Box Jump Overs (clear box)
Conditioning Notes
Today’s workout is a time priority to be completed with a partner. Only one person will be working at a time throughout the workout. Alternate every 250m on the rower and aim to hold a pace of 2k – :02-:04. This means that if your 2000m time trial record is 8:00, today you will aim to row between a 1:56-1:58. The toes to bar should be completed in at least unbroken sets of 5. Adjust to knee raises if necessary. For the box jumps today, you are required to jump entirely over the box and may not land on top of the box. Switch as needed with your partner, but a good recommendation is to switch every rep as there is very little transition time involved here. Adjust the height of the box in order to clear the box safely.