Saturday 8.14.2021

“FITNESS” & “PERFORMANCE”

A. In teams of three, with one person working at a time, and partners alternating whole rounds, complete as many rounds and reps as possible in 15 minutes of:
7 Chest-to-Bar Pull-ups
7 Box Jump-Overs
7 Dumbbell Thrusters

Rest 5 minutes, then…

B. In teams of three, alternate every 150 Meters to Row or Ski for as many Meters as possible in 15 minutes.

The goal in both pieces is to move as quickly as possible, thus minimizing your partners’ rest periods, and racking up as many rounds/meters as possible

“BURN”

Every minute, on the minute, for 12 minutes (3 sets) of:
Station 1 – 60 seconds of Bike, Ski, or Row @70-80%
Station 2 – 30-40 second Right Side Plank Hold
Station 3 – 60 seconds of Tempo Alternating Cossack Squats @ 1111
Station 4 – 30-40 second Left Side Plank Hold

then…

Every minute, on the minute, for 16 minutes (4 sets) of:
Station 1 – 100-Foot Shuttle Run (25-foot increments) + 8-12 Plank Walk-Ups
Station 2 – 16 Alternating Dumbbell Snatches + Max Reps of Air Squats in Remaining Time
Station 3 – 60 Second Bike, Ski, or Row @85-90%
Station 4 – Rest

“ENDURANCE (AKA SWEAT SESH)”

30-40 minutes @sustainable pace:
800m Bike Erg
20-ft Bear Crawl Forward
20-ft Bear Crawl Backward
400m Row
20 Second Side Plank each Side
200m Ski or Run
100ft Farmer's Carry

**note your times for each round, and make them all within 30-40 seconds of one another