Saturday 7.13.2024
“FITNESS”
A. Every minute, on the minute, for 9 minutes (3 sets of each):
Minute 1 — 15-30 Second Supinated Chin Over Bar Hold (use assistance if needed)
Minute 2 — 20-30 Second Hanging Tuck Sit
Minute 3 — 30-40 Seconds of Handstand Hold
B. Complete as many rounds and reps as possible in 24 minutes of:
24/18 Calorie Row or Ski
18 Russian Kettlebell Swings
300 Meter Run
15 Hand Release Push-ups
“PERFORMANCE”
A. Every minute, on the minute, for 9 minutes (3 sets of each):
Minute 1 — 15-30 Second Chin Over Bar Hold (use assistance if needed)
Minute 2 — 20-30 Second Hanging L-Sit
Minute 3 — 30-40 Seconds of Handstand Walking
B. Complete as many rounds and reps as possible in 24 minutes of:
24/18 Calorie Row or Ski
15 Deadlifts (155/103 lb)
300 Meter Run
12/9 Strict Handstand Push-ups
“BURN”
Against a 75-second running clock:
7 V-Ups or Tuck-Ups
15 Air Squats
Max Calorie Row in remaining time
Rest 45 seconds, then…
Against a 75-second running clock:
5 No Push-ups Burpees
10 Alternating Hang Dumbbell Snatches
Max Calorie Bike Erg in remaining time
Rest 45 seconds, then...
Against a 75-second running clock:
5 Yoga Push-ups
10 Jumping Lunges
Max Calorie Ski Erg in time remaining
Rest 45 seconds, then...
Repeat the entire 6-minute piece four more times for a total of FIVE sets.
“ENDURANCE (AKA SWEAT SESH)”
15/12 Calorie Ski
15/12 Calorie Row
15/12 Calorie Bike Erg
Rest 90-120 seconds
x 6-10 sets
