Saturday 5.10.2025

*Reminder: Olympic Weightlifting Seminar (Clean & Jerk) w/Coaches Nate and Nick is this Saturday, 10:30am!

“FITNESS” & “PERFORMANCE”

Against a 2-minute clock, complete:
20/16 Calorie Row
Max Reps of Wall Balls

Rest 90 seconds, then…

Against a 2-minute clock, complete:
20/16 Calorie Ski
Max Reps of Burpee Box Jump-Overs

Rest 90 seconds, then...

Against a 2-minute clock, complete:
20/16 Calorie Bike Erg
Max Reps of Alternating Single Arm Dumbbell Snatches

Rest 90 seconds, then...

Repeat for a total of THREE SETS of each station.

“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)”

Eight to Ten sets of:
45 Second Run
Rest 15 seconds
45 Second Ski
Rest 15 seconds
45 Second Echo Bike
Rest 75 seconds