Saturday 8.7.2021

"FITNESS" & “PERFORMANCE”

In teams of three, complete the following for time:
90 Strict Handstand Push-ups (or L-Seated Dumbbell Presses)
120 Hang Power Cleans (115/73 lb) or Kettlebell Swings
150 Burpee Box Jump-Overs
180/140 Calorie Echo Bike

*Teams will tackle this workout in the following fashion: 2 partners will be working through the chipper, while the third partner will be completing a 400 Meter Run. When the running partner returns, the next partner will head out for their run, while the remaining two partners work inside. This cycle will continue until all of the work is completed.

“BURN”

Every 90 seconds, for 24 minutes (4 rounds):
Station 1 — 300/250 Meter Row or Run
Station 2 — 60 Seconds of Burpee Box Jump-Overs or Step-Overs
Station 3 — 600/500 Meter Bike Erg
Station 4 — 60 Seconds of Plank Hold

then…

100 Russian Twists

“ENDURANCE (AKA SWEAT SESH)”

*Program Note: We will be going back to posting two “ENDURANCE” workouts each week (one for Mon-Wed, another for Thurs-Sun), as an option for additional aerobic capacity work, OR for those that feel the need for a lighter workout on any particular day.

Against a 30-minute clock:
Bike Erg for as many Meters as possible

*Every 3 minutes, complete:
Odd Intervals: 10 Burpees
Even Intervals: 15/10 Calorie Row