Wednesday 06/03/26 EMOM SpinLift

8:30 am: Start your day with MOVEMENT & MOBILITY, a yoga/pilates blend of stretching, balance and core work. Ideal for all fitness levels. Please bring your own mat, or borrow/buy from our pro-shop. Drop in rate: $17

WOD: The "EMOM Spin & Lift"

Every Minute on the Minute (EMOM) is an Olympic lifting staple. Pair it with the bike.

• Minute 1-3: Warm-up on the Peloton, AirDyne or StepUps at an easy pace.

• Minute 4-6: 3 Power Cleans + 2 Push Jerks (moderate/heavy weight). Rest the remainder of the minute.

• Minute 7-8: 15–20s max-output sprint on the bike. Rest the remainder of the minute.

• Minute 8-10: 3 Power Cleans + 2 Push Jerks (moderate/heavy weight). Rest the remainder of the minute.

• Minutes 11-13: 15–20s max-output sprint on the bike. Rest the remainder of the minute.

• Minutes 13-15: Power Cleans + 2 Push Jerks (moderate/heavy weight). Rest the remainder of the minute.

• Minute 16-17: Trainer led cool-down with 1-minute dead hang on rig

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