Saturday 11.2.2024

“FITNESS” & “PERFORMANCE”

In teams of two, with one partner working at a time, complete the following:
100/80 Calorie Row
400 Meter Farmer’s Carry (go heavy — swap weights as often as needed)
80 Wall Balls
400 Meter Farmer’s Carry
80 Burpees
400 Meter Farmer’s Carry
100/80 Calorie Echo Bike

“BURN”

Complete as many rounds and reps as possible in 10 minutes of:
100 Meter Run
20 Mountain Climbers
5 V-Ups
10 Air Squats

Start out at a moderate pace, and try to go a litte faster each round

then...

Ten rounds for max calorie/reps of:
20 Seconds of Row, Ski, or Bike
Rest 10 seconds
20 Seconds of Burpees
Rest 10 seconds

then...

Every minute, on the minute, for 6-8 minutes (3-4 sets of each):
Minute 1 — Crush Grip Dumbbell Curls x 10-15 reps
Minute 2 — Crush Grip Dumbbell Skull Crushers in Hollow Hold x 10-15 reps

“ENDURANCE (AKA SWEAT SESH)”

30 Second Bike or Run @80%
Rest 30 seconds
x 10 rounds

Rest 2 minutes

30 Second Bike or Run @85%
Rest 30 seconds
x 10 rounds

Rest 2 minutes

30 Second Bike or Run @90%
Rest 30 seconds
x 10 rounds

*Find a sustainable pace for our first 10 sets. Then increase our effort with each 10 sets.
Always aim to keep all sets within a % range at the same pace.