Saturday 7.26.2025

“FITNESS”

In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of:
12 Calories of Rowing (or 9 Calories of Echo Bike)
12 Alternating Dumbbell Snatches
12 Goblet Squats w/Dumbbell or Air Squats
12 Single Arm Dumbbell Push Presses (6 each arm)

“PERFORMANCE”

In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of:
15 Calories of Rowing (or 12 Calories of Echo Bike)
12 Deadlifts (155/103 lbs)
9 Hang Power Cleans (155/103 lbs)
6 Shoulder to Overhead (155/103 lbs)

“BURN”

Every minute, on the minute, for 25 minutes (5 sets) for max reps of:
Minute 1: 10-15 Calorie Bike, Ski or Row
Minute 2: 10-15 Dumbbell Goblet Cyclist Squats
Minute 3: 100-150 Meter Run
Minute 4: 60 seconds of Max Reps of Single Arm Devil's Presses
Minute 5: Rest

“ENDURANCE (AKA SWEAT SESH)”

30 Second Row
Rest 30 seconds
30 Second Bike Erg
Rest 30 seconds
30 Second Ski Erg
Rest 30 seconds
x 10 rounds (30 minutes)

Rounds 1-3: Warm-up
Rounds 4-5: Find your pace
Rounds 6-10: MAINTAIN PACE