Saturday 10.1.2022

“FITNESS” & “PERFORMANCE”

A. In teams of two, with one partner working at a time, partners alternate tasks to complete as many rounds and reps as possible in 12 minutes of:
9/7 Calorie Ski
6 Box Jump-Overs or Step-Overs
3 Burpee Pull-ups

Rest 3 minutes, then…

B. In teams of two, with one partner working at a time, partners alternate tasks to complete as many rounds and reps as possible in 12 minutes of:
10/8 Calorie Bike Erg
80-ft Dual Kettlebell Front Rack Carry
6 Burpees

Rest 3 minutes, then...

C. Every minute, on the minute, for 9 minutes (3 sets of each):
Minute 1 — 8-10 Kettlebell Horn Curls @ 3011
Minute 2 — 10-12 Bent Over Reverse Flies @ 3010
Minute 3 — 12-15 Crush Grip Dumbbell Tricep Extensions @ 2010

“BURN”

Complete as many rounds and reps as possible in 12 minutes at a sustainable pace of:
150m Ski or Row
6 Yoga Push-ups
100m Run
15 Hollow Rocks

Rest 1-2 minutes, then..

Every minute, for 6 minutes:
12-15 Second Echo Bike or Bike Erg Sprint

*Partners can alternate on the 30 seconds

Rest 1-2 minutes, then…

Complete as many rounds and reps as possible in 10 minutes of:
10 Dumbbell Floor Press @10X1
15 Band Pull Aparts @1010
20 Banded Bicep Curls @1010
30 Russian Twists

“ENDURANCE (AKA SWEAT SESH)”

Five or Six sets of:
1 Minute Bike @ 80%
Rest 30 seconds
30 Seconds of Burpees @ 85%
Rest 30 seconds
1 Minute Ski @ 90%
Rest 30 seconds
30 Second Row @ Max Effort
Rest 90 seconds (each round is 6 minutes, including rest)