Saturday 3.19.2022
“FITNESS”
A. Complete as many rounds and reps as possible in 2 minutes of:
4 Dumbbell Push Presses
4 Dumbbell Box Step-Ups
Rest 60 seconds, and when the clock reaches 3:00...
B. Row for as many Calories as possible in 2 minutes
Rest 60 seconds, and when the clock reaches 6:00...
C. Complete as many rounds and reps as possible in 2 minutes of:
4 Ball Slams
4 Burpees
Rest 60 seconds, and when the clock reaches 9:00...
D. Ski Erg for as many Calories as possible in 2 minutes
Rest 60 seconds, and when the clock reaches 12:00...
Repeat all four of the above intervals for a total of THREE sets of each (24 minutes of work, 36 minutes total). Record your score for each interval in total reps/calories achieved (with each round of each couplet equaling 8 reps; ie. 5 rounds completed = 40 reps).
“PERFORMANCE”
A. Complete as many rounds and reps as possible in 2 minutes of:
2 Strict Handstand Push-ups
6 Box Jump-Overs (24/20")
Rest 60 seconds, and when the clock reaches 3:00...
B. Row for as many Calories as possible in 2 minutes
Rest 60 seconds, and when the clock reaches 6:00...
C. Complete as many rounds and reps as possible in 2 minutes of:
4 Toes to Bar
4 Burpees to Target (touch your pull-up bar)
Rest 60 seconds, and when the clock reaches 9:00...
D. Ski Erg for as many Calories as possible in 2 minutes
Rest 60 seconds, and when the clock reaches 12:00...
Repeat all four of the above intervals for a total of THREE sets of each (24 minutes of work, 36 minutes total). Record your score for each interval in total reps/calories achieved (with each round of each couplet equaling 8 reps; ie. 5 rounds completed = 40 reps).
“BURN”
Complete as many rounds and reps as possible in 6 minutes of:
12/9 Calorie Row or Ski
6 Dumbbell Renegade Rows (Push-up, Row Right, Row Left = 1 rep)
Rest 2 minutes, then…
Complete as many rounds and reps as possible in 6 minutes of:
12/9 Calorie Bike Erg or Echo Bike
9 Dumbbell Curl to Presses
Rest 2 minutes, then…
Complete as many rounds and reps as possible in 6 minutes of:
100 Meter Run
12 Dumbbell Front Squats
Optional Finisher:
Two or Three sets of:
V-Ups x 16-20 reps
Hollow Hold x 20-30 seconds
Rest as needed
“ENDURANCE (AKA SWEAT SESH)”
Seven to nine sets for times:
21 Calorie Ski
15 Calorie Bike
9 Calorie Row
Rest 90 seconds b/t sets
*Each set, you will rotate the order of the machines, and keep the calorie counts the same, ie:
Round 2:
21 Calorie Row
15 Calorie Ski
9 Calorie Bike
Round 3:
21 Calorie Bike
15 Calorie Row
9 Calorie Ski
Round 4: same as Round 1, etc.
