Saturday 4.19.2025

*Reminder: Our In-House Partner Competition is next Saturday, April 26th! Sign up via the sheet here!

“FITNESS” & “PERFORMANCE”

In teams of two, with one partner working at a time, alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:
150 Meter Run or 300/240 Meter Bike Erg
9-12 Push-ups
90-ft Farmers Carry

Rest 3-5 minutes, then…

In teams of two, with one partner working at a time, alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:
150/120 Meter Row or Ski
9 Hang Power Cleans (95/63 lb) or Dumbbell Hang Power Cleans
6 Burpee Box Jump-Overs

“BURN”

Three sets (18 minutes) of:
20 Seconds of Sit-Ups
20 Seconds of Push-ups
Rest 20 seconds (get on rower, bike, or ski)
60 Seconds Ski, Row, or Bike @high effort
Rest 60 seconds
20 Seconds of Ball Slams
20 Seconds of Air Squats
Rest 20 seconds (get on rower, bike, or ski)
60 Seconds Ski, Row, or Bike @high effort
Rest 60 seconds

*Try to go faster on the Bike, Ski or Row with each set. Use two different machines, and alternate between the two.

Rest 2-3 minutes, then…

Against a 9-minute clock, complete:
3.6.9.12.15...
Burpees
Jumping Lunges (R+L=1)
Calories Bike/Ski/Row

“ENDURANCE (AKA SWEAT SESH)”

35-49 minutes (5-7 rounds) @ steady effort of:
3 Minute Bike
2 Minute Run or Row
1 Minute Ski
1 Minute Plank (20 Second Side Plank Left + 20 Second Forward + 20 Second Side Plank Left)