Saturday 1.27.2024
“FITNESS” & “PERFORMANCE”
In teams of two, complete the following:
Against a 12-minute running clock…
150/120 Calories of Rowing
Max Reps of Wall Balls (20/14 lbs) in remaining time
Rest 3 minutes, and when the clock reaches 18:00…
Against a 9-minute running clock…
100/80 Calories of Rowing
Max Reps of Dumbbell Thrusters (50/35 lbs) in remaining time
Rest 3 minutes, and when the clock reaches 30:00…
Against a 6-minute running clock…
75/60 Calories of Rowing
Max Reps of Burpees in remaining time
*Partners will split the work between themselves however they'd like, but only one partner can be working at any given time
“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)”
Ten sets of:
30 Second Row @85-90%
Rest 30 seconds
Rest 2 minutes, then....
Ten sets of:
30 Second Bike Erg @85-90%
Rest 30 seconds
Rest 2 minutes, then...
Ten sets of:
30 Second Ski @85-90%
Rest 30 seconds
