Saturday 4.29.2023

Apr 28

“FITNESS” & “PERFORMANCE”

A. In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
9/6 Calorie Echo Bike
6 Toes to Bar or Hanging Knee Tucks
3 Sandbag Cleans or Medball Over the Shoulder

Rest 3 minutes, then…

B. In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
10/8 Calorie Ski or Row or 100 Meter Run
80-ft Farmer’s Walk
6 Burpees

Rest 3 minutes, then...

C. Every minute, on the minute, for 9 minutes (3 sets of each):
Minute 1 -- 8 Kettlebell Crush Grip Curls + 8 Kettlebell Horn Curls
Minute 2 -- 10-12 Kettlebell Side Bends each side
Minute 3 -- 10-15 Tall Kneeling Kettlebell Horn Tricep Extensions

“BURN”

Complete as many rounds and reps as possible in 8 minutes @75-80% effort:
8 Dive-bomber Push-ups
120-ft Single Arm Front Rack Carry (60ft each arm)
16 Air Squats
20 Second Hollow Hold or Hollow Rocks

followed by…

Against a 2-minute clock, complete:
10 Box Jumps (or Step-Ups)
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…

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