Saturday 9.5.2026

*Reminder: Labor Day 5k is Monday! We will meet at the corner of Blackstone and Irving at 9:30a for a quick warm- up, then its go time! Friends and family and dogs are welcome!

“FITNESS” & “PERFORMANCE”

In teams of two, with one partner working at a time, complete as many rounds and reps as possible in 30 minutes of:
50 Wall Balls
40 Calorie Row, Ski, or Bike (player's choice)
30 Dumbbell Snatches
20 Burpees
10 Strict Pull-ups (can scale up to 6-10 Ring or Bar Muscle-ups)

“BURN”

Complete as many rounds and reps as possible in 3 minutes of:
9 Ball Slams
6/4 Cal Row
​
Rest 1 minute, then…
​
Complete as many rounds and reps as possible in 3 minutes of:
12 Walking Lunges
6/4 Calorie Ski
​
Rest 1 minute, then….
​
Complete as many rounds and reps as possible in 3 minutes of:
6 Burpees
6/4 Calorie Bike Erg
​
Rest 1 minute, then…
​
Repeat for a second round through of each section

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg or Run
5 minute easy Bike or Run
*at the top of each minute, go hard for 15 seconds

then...

90 Second Bike or Run @ 80-85% effort
Rest walk 60 seconds
x 6 rounds

Rest 2 minutes
x 2 sets