Saturday 6.17.2023

“FITNESS” & “PERFORMANCE”

A. Complete as many rounds and reps as possible in 2 minutes of:
4 Dumbbell Push Presses
4 Dumbbell Box Step-Ups

Rest 60 seconds, and when the clock reaches 3:00...

B. Row or Bike for as many Calories as possible in 2 minutes

Rest 60 seconds, and when the clock reaches 6:00...

C. Complete as many rounds and reps as possible in 2 minutes of:
4 Dumbbell Power Cleans
4 Burpees

Rest 60 seconds, and when the clock reaches 9:00...

D. Ski Erg for as many Calories as possible in 2 minutes

Rest 60 seconds, and when the clock reaches 12:00...

Repeat all four of the above intervals for a total of THREE sets of each (24 minutes of work, 36 minutes total). Record your score for each interval in total reps/calories achieved (with each round of each couplet equaling 8 reps; ie. 5 rounds completed = 40 reps).

“BURN”

A. Every minute, on the minute, for 9 minutes (3 sets):
Minute 1 — 40 Second Bike, Ski, or Row (increase effort slightly each set)
Minute 2 — 20 Second Bear Crawl + 20 Second Hollow Hold
Minute 3 — 40 Second Jump Rope (DUs or Single Unders)

Rest 1 minute, then…

B. Three sets (9 minutes) of:
30 Seconds of Kettlebell Swings
30 Seconds of Push-ups @10X1 (must pause for 1-second at the top of each rep)
Rest 30 seconds
30 Seconds of Jumping Lunges
30 Seconds of Abmat Sit-ups
Rest 30 seconds

Rest 1 minute, then….

C. Complete as many rounds and reps as possible in 7 minutes of:
3 Calorie Bike, Ski or Row
3 Burpees Over DB or KB
6 Calorie Bike, Ski, or Row
6 Burpees Over DB or KB
9 Calorie Bike, Ski, or Row
9 Burpees Over DB or KB
and so on…

“ENDURANCE (AKA SWEAT SESH)”

90 Second Echo Bike @85%
Rest 30 seconds
60 Second Row @90%
Rest 30 seconds
30 Second Ski or Run @95%
Rest 60 seconds
x 5-6 rounds

**note cals for each station, and try to stay as consistent as possible