Saturday 9.28.2024

“FITNESS” & “PERFORMANCE”

Complete as many rounds and reps as possible in 6 minutes of:
12 Push Presses (75/53 lb) or Dumbbell Push Presses
12/9 Calorie Bike Erg

Rest 3 minutes, then...

Complete as many rounds and reps as possible in 6 minutes of:
12 Front Rack Reverse Lunges (75/53 lb) or Dumbbell Goblet Reverse Lunges
12/9 Calorie Ski

Rest 3 minutes, then...

Complete as many rounds and reps as possible in 6 minutes of:
12 Hang Power Snatches (75/53 lb) or Hang Dumbbell Snatches
100 Meter Run (or 9/6 Calorie Echo Bike)

Rest 3 minutes, then...

Complete as many rounds and reps as possible in 6 minutes of:
12 Thrusters (75/53 lb) or Single Arm Dumbbell Thrusters
12/9 Calorie Row

“BURN”

Every minute, for 8 minutes (2 sets of each):
Min 1 — 60 Second Row Bike or Ski
Min 2 — 6-8 Yoga Push-ups (slow and controlled)
Min 3 — 10-15 Air Squats + 8-10 Hollow Rocks
Min 4 — 30 Seconds of Superman Punches

then…

Every 3 minutes, for 9 minutes (3 sets):
200 Meter Run, Ski, or Row
8-12 Strict Hanging Knee Tucks
16-20 Alternating KB/DB Push Presses
*easy walk between sets

then...

Every 2 minutes, for 12 minutes (6 sets)
20 Second Plank Hold
12 Dual KB/DB Front Squats
4-6 Burpees

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg
30sec at easy pace,
90sec at moderate pace
45sec at easy pace
75sec at fastish pace
60sec at easy pace
60sec at fast pace
75sec at easy pace
45sec at faster pace
90sec at easy pace
30sec sprint

Rest 3 minutes
x 3 sets