Saturday 11.12.2022

“FITNESS” & “PERFORMANCE”

In teams of two, partners will alternate whole rounds to complete…

A. As many rounds and reps as possible in 8 minutes of:
8 Box Jumps (or Step-Ups)
80-ft Sandbag Carry

Rest 2 minutes, then…

B. As many rounds and reps as possible in 8 minutes of:
8 Single Arm Dumbbell Hang Clean & Jerks (4 each arm)
8/6 Calorie Bike Erg

Rest 2 minutes, then…

C. As many rounds and reps as possible in 8 minutes of:
8 Goblet Squats w/Dumbbell
8/6 Calorie Ski

Rest 2 minutes, then....

D. As many rounds and reps as possible in 8 minutes of:
8 Single Arm Dumbbell Plank Rows (4 each arm)
8/6 Calorie Row

“BURN”

A. Tempo Bike
Three sets of:
1 minute @ 70% (easy to moderate)
30 Seconds @80-85% (moderate to hard)
30 Seconds @ 60-70% (easy)
30 Seconds @ 90% (hard)

then…

B. Grind
12 minutes @steady pace:
2-3 Strict Pull-ups or 6 Ring Rows
18 Walking Lunges (Goblet or unweighted)
120ft Farmers Carry
30 Second Hollow Hold

then…

C. Sprints
Five sets of:
2 Broad Jumps
6 Fast Ball Slams
20 Second Bike or Ski @ 95-100% (very hard — but should be able to repeat your effort for all 5 sets!)
Rest 60-90 seconds

“ENDURANCE (AKA SWEAT SESH)”

Every 7 minutes, for 35 minutes (5 sets):
800 Meter Bike Erg
400 Meter Row
200 Meter Ski