Saturday 3.12.2022

*Reminder: Our upcoming Full Range Olympic Weightlifting Program cycle starts this Sunday! Check out the post for more info.

“FITNESS” & “PERFORMANCE”

In teams of two, with only one partner working at a time, complete the following for time:
1600 Meter Relay Run, Row, Ski, or Bike (double the distance if biking)

immediately followed by…

16 rounds (partners alternating full rounds) of…
4 Alternating Pistols (or Goblet Curtsy Squats)
8 Toes to Bar
12 Push-Ups

immediately followed by…

1600 Meter Relay Run, Row, Ski, or Bike

“BURN”

Against a 75-second running clock:
10 Air Squats
10 Kettlebell Swings
Max Calorie Row or Ski in remaining time

Rest 45 seconds, then…

Against a 75-second running clock:
10 Push-ups
10 Ball Slams
Max Calorie Echo Bike or Bike Erg in remaining time

Rest 45 seconds, then...

Repeat the entire 4-minute piece five more times for a total of SIX sets

then...

Core finisher
Three sets of:
5-10 V-Ups
5-10 Tuck-Ups
5-10 Hollow Rocks
5-10 Second Hollow Hold
Rest 60 seconds

“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.