Saturday 8.9.2025

“FITNESS” & “PERFORMANCE”

In teams of two, with one partner working at a time, complete as many rounds and reps as possible in 30 minutes of:
50 Wall Balls
40 Calorie Row, Ski, or Bike
30 Single Arm Dumbbell Snatches
20 Toes to Bar (or V-Ups)
10 Burpee Box Jump-Overs

Divide the reps between partners however you see fit.

“BURN”

Complete as many rounds and reps as possible in 10 minutes of:
100 Meter Run
20 Mountain Climbers
5 V-Ups
10 Air Squats

Start out at a moderate pace, and try to go a litte faster each round

then...

Five rounds for max calorie/reps of:
40 Seconds of Row, Ski, or Bike
Rest 20 seconds
40 Seconds of Burpees
Rest 20 seconds

then...

Every minute, on the minute, for 6-8 minutes (3-4 sets of each):
Minute 1 — Crush Grip Dumbbell Curls x 10-15 reps
Minute 2 — Crush Grip Dumbbell Skull Crushers in Hollow Hold x 10-15 reps

“ENDURANCE (AKA SWEAT SESH)”

30 Second Row
Rest 30 seconds
30 Second Bike Erg
Rest 30 seconds
30 Second Ski Erg
Rest 30 seconds
x 10 rounds (30 minutes)

Rounds 1-3: Warm-up
Rounds 4-5: Find your pace
Rounds 6-10: MAINTAIN PACE