Saturday 10.8.2022
“FITNESS” & “PERFORMANCE”
In teams of two, with one partner working at a time, complete three sets for max reps/calories of:
2 Minutes of Kettlebell Swings (24/16 kg)
2 Minutes of Burpee Box Jump-Overs
2 Minutes of Goblet Walking Lunges (24/16 kg)
2 Minutes of Rowing (for Calories)
Rest 2 minutes
Partners switch from working to resting whenever they see fit; track total reps/calories achieved in each set.
“BURN”
Complete as many rounds and reps as possible in 12 minutes of:
2.4.6.8.10….
Kettlebell Front Squats
Kettlebell Gorilla Row (R + L = 1)
Calorie Row or Bike
Rest 3 minutes, then…
Complete as many rounds and reps as possible in 12 minutes of:
3.6.9.12.15…
Burpees to touch Pull-up bar
Knees to Elbows or Toes to Bar
100ft Farmer’s Carry after each round
“ENDURANCE (AKA SWEAT SESH)”
2-3-4-5-4-3-2 min pyramid / 2 min rest
Row, Ski, Run, or Bike seven intervals in a pyramid of 2-3-4-5-4-3-2 minutes, with two minutes of rest in between each piece. Two minutes hard, two minutes rest, three hard, two rest, four hard and so on.
