Wednesday 10.9.2024

“FITNESS” & “PERFORMANCE”

Against a 7-minute clock, complete:
3-5-7-9-11.....
Calorie Row
Box Jumps or Step-Ups (24/20”)

Rest 3 minutes, then...

Against a 7-minute clock, complete:
3-5-7-9-11.....
Calorie Ski
Wall Balls (20/14 lb)

Rest 3 minutes, then...

Against a 7-minute clock, complete:
3-5-7-9-11.....
Calorie Bike Erg
Hang Power Cleans (115/73 lb) or Dumbbell Hang Power Cleans

then…

Optional Accessory Work
Two or Three sets of:
Plank or Weighted Plank Hold x 30-40 seconds
Powell Raise x 8-10 reps each arm @ 3010

Cooldown
Pigeon Stretch x 40-60 seconds each side
Banded Lat Stretch x 30-40 seconds each side

“ENDURANCE (AKA SWEAT SESH)”

Against a 90-second clock:
15/12 Calorie Row
Max Calorie Bike Erg

Rest 60 seconds b/t sets, and complete 4 sets, then....

Against a 90-second clock:
15/12 Calorie Bike Erg
Max Calorie Row

Rest 60 seconds b/t sets, and complete 4 sets, then....

Rest 2-3 minutes before continuing on to...

Against a 90-second clock:
12/10 Calorie Ski
Max Calorie Echo Bike

Rest 60 seconds b/t sets, and complete 4 sets, then....

Against a 90-second clock:
12/10 Calorie Echo Bike
Max Calorie Ski

Rest 60 seconds b/t sets, and complete 4 sets