Saturday 10.12.2024
Schedule Reminder: Monday (10/14) — NO 6 & 7 am Class; NO 6:30pm Class
“FITNESS” & “PERFORMANCE”
Every 90 seconds, for 36 minutes (4 sets) of:
Station 1 – 150-ft Sandbag Carry
Station 2 – 60 seconds of Wall Walks (or Inchworm + Push-ups)
Station 3 – 400 Meter Bike Erg
Station 4 – 150-ft Farmers Carry
Station 5 – 60 seconds of Burpee Box Jump Overs
Station 6 – 200 Meter Ski (or Run, or Row)
“BURN”
Against a 2-minute running clock, complete:
8 Push-ups
12 Russian Kettlebell Swings
16 Air Squats
Max Calorie Row or Ski in time remaining
Rest 60 seconds, then...
Against a 2-minute running clock, complete:
4 Burpees
8 Goblet Reverse Lunges
12 Abmat Sit-Ups
Max Calorie Bike Erg or Echo Bike in time remaining
Rest 60 seconds, then...
Repeat for a total of FIVE SETS of each, for max total calories
“ENDURANCE (AKA SWEAT SESH)”
Against a 90-second clock:
15/12 Calorie Row
Max Calorie Bike Erg
Rest 60 seconds b/t sets, and complete 4 sets, then....
Against a 90-second clock:
15/12 Calorie Bike Erg
Max Calorie Row
Rest 60 seconds b/t sets, and complete 4 sets, then....
Rest 2-3 minutes before continuing on to...
Against a 90-second clock:
12/10 Calorie Ski
Max Calorie Echo Bike
Rest 60 seconds b/t sets, and complete 4 sets, then....
Against a 90-second clock:
12/10 Calorie Echo Bike
Max Calorie Ski
Rest 60 seconds b/t sets, and complete 4 sets
