SMR Class

Saturday, December 1 at 12pm-1pm Upper-body and 1pm-2pm Lower-body
$10 for each hour (Unlimited members can do both hours for $10)

Specialty Classes

Yoga at 7:30pm

Warm-up

3 Rounds:
1:00 Bike or Row
20 Band Good Mornings
20 Bird Dogs
20 Death March Steps with light Kettlebells
10 Barbell Deadlifts (start with empty BB and increase weight slightly each round)

WOD

Interval Weight Training (IWT) for 5 Rounds:

8 Deadlifts
2:00 of: Russian KBS/Row/Bike/Box Jump/Burpees
REST 2:00
Score = ALL “Reps” + Best 3 Lifts in Pounds

Rx: The 3 sets that you count as your best must be unbroken.No dropping the Barbell – so it has to be touch and go every rep.

Rx Kettlebell = 55#/35#

Go in any order you desire through the “cardio” movements, doing each one only 1x.
Scoring:
1 Russian KBS = 1 rep
1 Box jump = 1 rep
1 Calorie Row = 2 reps
1 Calorie Bike = 2 reps
1 Burpee = 3 reps
DO ALL THE MATH AT THE END! Just write numbers as you go.

Elements

5 rounds:
15 KB Deadlifts 70#/55#
2:00 of Cardio
2:00 Rest

Go in any order on the cardio movements, but do each movement only once.

– Russian KBS 30#/20#
– Step-ups 12″ (men and women)
– Bike
– Row
– Push-ups

Each rep or calorie is 1 rep.
Score is total reps for all the cardio movements.