Saturday 12.18.2021

“FITNESS” & “PERFORMANCE”

In teams of two, with one partner working at a time, complete as many rounds and reps as possible in 25 minutes of:
50 Kettlebell Swings (24/16 kg)
50 Box Jump-Overs (or Step-Overs)
50 Goblet Squats (24/16 kg)
50 Calorie Bike, Row, or Ski

“BURN”

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Static Hang x 30 seconds
Interval 2 – Jumping Air Squats (touch your pull-up bar) x 20 seconds

Followed by…

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Jumping Lunges x 30 seconds
Interval 2 – Plank Shoulder Taps x 20 seconds

then...

Against a 10-minute clock:
800 Meter Run OR 1000 Meter Row OR 2000 Meter Bike Erg
Followed by...
As many rounds and reps as possible of:
6 Ring Rows
9 Push-ups
12 Air Squats

Rest 2 minutes, then...

Against a 10-minute clock:
800 Meter Run OR 1000 Meter Row OR 2000 Meter Bike Erg (something different than your first AMRAP)
Followed by...
As many rounds and reps as possible of:
6 Burpees
9 Kettlebell Swings
12 Abmat Sit-Ups

“ENDURANCE (AKA SWEAT SESH)”

250 Meter Row/Ski OR 500 Meter Bike Erg
Rest 60 seconds
x 12-16 rounds

*Your goal is to keep a sustainable pace for all of your intervals. Take an additional 2-3 minutes of rest after your 7th or 8th set, or earlier if your output begins to drop off significantly.