Saturday 10.29.2022

“FITNESS” & “PERFORMANCE”

In teams of two, complete as many rounds and reps as possible in 40 minutes of:
1000 Meter Row
1000 Meter Ski or 2000 Meter Bike
1000 Meter Run

*Every 5 minutes, partners must stop and complete the following before moving on:
5 Synchro Push-ups
10 Synchro Air Squats
15 Synchro Sit-ups

If the 5-minute mark occurs while a partner is on the run, complete the triplet as soon as they get back, before continuing.

“BURN”

Complete as many rounds and reps as possible in 10 minutes of:
8 Yoga Push-ups
24 Double-Unders or Single-Unders
16 Alternating Leg V-Ups
100 Meter Run

*Start out slow and increase your effort slightly as you go.

then....

Every 2 minutes, for 10 minutes (5 sets):
20 Second Row @very high effort
right into...
60ft Bear Crawl

then...

Complete as many rounds and reps as possible in 10 minutes of:
2 Dumbbell Ground to Overhead
2 Cal Bike/Ski/Row
4 Dumbbell Ground to Overhead
4 Cal Bike/Ski/Row
6/6
8/8
etc....

“ENDURANCE (AKA SWEAT SESH)”

15 minute Bike Erg @70-75%

then...

15 minutes of:
100ft Farmers Carry (heavy)
10 Cossack Squats
100ft Sandbag Carry
20 Second Hollow Hold

then...

60 Second Bike @80% (Damper 5)
30 Seconds easy
30 Second Bike @90% (Damper 10)
30 Seconds easy
x 6-8 rounds (15-20 minutes)