Saturday 7.29.2023
“FITNESS” & “PERFORMANCE”
In teams of two, with one partner working at a time, complete as many rounds and reps a possible in 30 minutes of:
900 Meter Bike Erg
60 Wall Balls
450 Meter Row
30 Burpees to 6" Target
Divide the reps between partners as you see fit.
“BURN”
2 Minute Bike Erg for Max Calories
Rest 60 seconds, then....
Complete as many rounds and reps as possible in 2 minutes of:
4 Burpees
6 Single Arm Dumbbell Thrusters (3 each arm)
Rest 60 seconds, then....
2 Minute Ski for Max Calories
Rest 60 seconds, then....
Complete as many rounds and reps as possible in 2 minutes of:
6 Single Arm Dumbbell Hang Clean and Jerks
4 Box Jumps (or Step-ups)
Rest 60 seconds, then....
2 Minute Row for Max Calories
Rest 60 seconds, then...
Repeat for a second set at each station
“ENDURANCE (AKA SWEAT SESH)”
Five or Six sets of:
1 Minute Bike @ 80%
Rest 30 seconds
30 Seconds of Burpees @ 85%
Rest 30 seconds
1 Minute Ski @ 90%
Rest 30 seconds
30 Second Row @ Max Effort
Rest 90 seconds (each round is 6 minutes, including rest)
