Saturday 11.7.2024

“FITNESS” & “PERFORMANCE”

In teams of two, partners will alternate whole rounds to complete…

As many rounds and reps as possible in 8 minutes of:
8 Hang Power Cleans (95/63 lb)
8/6 Calorie Bike Erg

Rest 2 minutes, then…

As many rounds and reps as possible in 8 minutes of:
8 Push Presses (95/63 lb)
8/6 Calorie Row

Rest 2 minutes, then…

As many rounds and reps as possible in 8 minutes of:
8 Front Squats (95/63 lb)
8/6 Calorie Ski

Rest 2 minutes, then....

As many rounds and reps as possible in 8 minutes of:
8 Burpees
80 Meter Shuttle Run (done in 20 meter lengths)

*If the prescribed weights are light for you, and you want a challenge, bump it up to 115/73 lb. Keep in mind, though, that the goal is unbroken sets throughout!
*This workout can also be performed with a pair of Dumbbells for all of the weighted movements.

“BURN”

Against a 3-minute clock, complete:
500/400 Meter Ski (or 400m Run)
Max Jumping Lunges in time remaining

Rest 1 minute, then...

Against a 3-minute clock, complete:
500/400 Meter Row
Max Ball Slams in time remaining

Rest 1 minute, then...

Against a 3-minute clock, complete:
1000/800 Meter Bike Erg
Max Burpees in time remaining

Rest 1 minute, then...

Repeat for a second time through

Finish with….

Three sets of:
20 Second Side Plank Left
20 Second Forward Plank
20 Second Side Plank Right
20 Second Forward Plank
Rest 40 seconds

“ENDURANCE (AKA SWEAT SESH)”

30 Second Bike or Run @ 80%
Rest 30 seconds
x 32 rounds

*Use similar paces to two weeks ago, but with no break in the middle this time!