Wednesday 2.9.2022

“FITNESS”

A. In teams of two, alternate whole rounds to complete as many rounds and reps as possible in 12 minutes of:
2-4 Strict Pull-ups or 5-7 Tough Ring Rows (should be unbroken here)
60-ft Sandbag Carry

Rest 3 minutes, and when the clock reaches 15:00....

B. In teams of two, alternate whole rounds to complete as many rounds and reps as possible in 9 minutes of:
3 Burpees Over Dumbbell (lateral hop)
6 Alternating Dumbbell Snatches

Rest 2 minutes, and when the clock reaches 26:00....

C. In teams of two, switch every 30 seconds to Ski Erg or Air Runner for as many Calories as possible in 6 minutes (bigger classes can work in Bikes or Rowers here, too).

Rest as needed, then...

D. Three rounds, not for time:
30 Russian Twists
20 Straight Arm Banded Lat Pulldowns

“PERFORMANCE”

A. In teams of two, alternate whole rounds to complete as many rounds and reps as possible in 12 minutes of:
2-3 Bar Muscle-Ups or 4-6 Chest-to-Bar Pull-ups (should be unbroken reps throughout)
60-ft Sandbag Carry

Rest 3 minutes, and when the clock reaches 15:00....

B. In teams of two, alternate whole rounds to complete as many rounds and reps as possible in 9 minutes of:
3 Burpee Box Jump-Overs (30/24")
6 Alternating Dumbbell Snatches (heavy, but unbroken)

Rest 2 minutes, and when the clock reaches 26:00....

C. In teams of two, switch every 30 seconds to Ski Erg or Air Runner for as many Calories as possible in 6 minutes (bigger classes can work in Bikes or Rowers here, too).

Rest as needed, then...

D. Three rounds, not for time:
30 Russian Twists
20 Straight Arm Banded Lat Pulldowns

“ENDURANCE (AKA SWEAT SESH)”

Every 6 minutes, for 36 minutes (6 sets) for times:
300/250 Meter Row

Rest until the clock reaches 2:00, and then…

1200/1000 Meter Bike Erg


* Note times for both the rowing and biking intervals.