Saturday 8.6.2022

“FITNESS & “PERFORMANCE”

In teams of two, complete the following...

Minutes 0:00-10:00:
As many rounds and reps as possible of...
20 Calorie Ski
20 Box Jumps
20 Alternating Dumbbell Snatches

Minutes 10:00-20:00:
Run 1200 Meters (both partners)

Minutes 20:00-30:00:
As many rounds and reps as possible of...
20 Calorie Bike Erg
20 Push-ups
20 Toes to Bar

Minutes 30:00- finish:
2000 Meter Row Relay

*For all of the reps and calories, partners can switch from working to resting whenever they'd like. The one exception is the Run, which must be completed by both partners

For larger classes, the two AMRAPs can be swapped, while keeping the Run and the Row as the second and fourth stations, respectively.

“BURN”

Complete as many rounds and reps as possible in 8 minutes @75-80% effort:
8 Goblet Curtsy Lunges
12 Plank Shoulder Taps
8 Air Squats
12 Tuck-Ups

followed by…

B. Against a 2-minute clock, complete:
10 Russian Kettlebell Swings
10 Lateral Hops Over the Kettlebell
150 Meter Row, Ski, or 300 Meter Bike
Burpees x Max Reps in remainder

Rest 60 seconds, and complete 5 sets for max reps

followed by…

C. Three sets of:
20 Second Plank from Elbows
20 Second Side Plank Left Side
20 Second Plank from Elbows
20 Second Side Plank Right Side
Rest 40 seconds

“ENDURANCE (AKA SWEAT SESH)”

Bike, Row, or Run:
30 Seconds @easy
30 Seconds @moderate
30 Seconds @tough (but could sustain for 1 full minute at least)
30 Second rest walk
x 6-8 rounds (12-16 minutes)

Rest 4 minutes, then repeat for 6-8 more rounds