Saturday 9.2.2023

“FITNESS” & “PERFORMANCE”

In teams of two, alternating movements, complete as many rounds and reps as possible in 30 minutes of:
20/15 Calories of Rowing, Ski Erg, or Concept 2 Bike Erg
20 Box Jump-Overs (24/20")
20 Push Presses (95/65 lb) or Dumbbell Push Presses
20 Wall Balls (20/14 lb)
20 Hang Power Cleans (95/65 lb) or Kettlebell Swings

Partners will alternate movements throughout, so Partner A performs 20 Calories, Partner B performs 20 Box Jump-Overs, Partner A performs 20 Push Presses, and so on.

“BURN”

Three sets for max reps/cals of:
2 minutes of Rowing, Ski Erg, or Bike Erg (for calories)
Rest 30 seconds
90 seconds of Bike Erg, Ski Erg, or Rowing (for calories)
Rest 30 seconds
60 seconds of Wall Balls
Rest 30 seconds
30 seconds of Burpees
Rest 90 seconds

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg Workout
1200m easy // 1000m fast
1000m easy // 800m fast
800m easy // 600m fast
600m easy // 400m fast
400m easy // 200m fast
Rest 5 minutes
x 2 sets