Saturday 10.7.2023

“FITNESS” & “PERFORMANCE”

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

A. As many rounds and reps as possible in 8 minutes of:
8 Box Jumps (or Step-Ups)
80-ft Sandbag Carry

Rest 2 minutes, then…

B. As many rounds and reps as possible in 8 minutes of:
8 Single Arm Dumbbell Hang Clean & Jerks (4 each arm)
8/6 Calorie Bike Erg

Rest 2 minutes, then…

C. As many rounds and reps as possible in 8 minutes of:
8 Goblet Reverse Lunges (w/DB)
8/6 Calorie Ski

Rest 2 minutes, then....

D. As many rounds and reps as possible in 8 minutes of:
8 Single Arm Dumbbell Plank Rows (4 each arm)
8/6 Calorie Row

“BURN”

Against a 3-minute running clock:
300m Run or 750/600m Bike
20 Jumping Lunges
Push-ups x Max Reps
Rest walk 60 seconds, and complete three sets for max reps

then...

Against a 3-minute running clock:
400m Row or Ski
10 No-Push-up Burpees
V-Ups x Max Reps

Rest walk 60 seconds, and complete three sets for max reps

Finish with:
DB Curls x 8-10
DB Skull Crushers x 10-15
Russian Twists x 20-30
x as many rounds as you have time for (1-3)

“ENDURANCE (AKA SWEAT SESH)”

Five rounds @continuous effort:
30/24 Calorie Row
30/24 Calorie Bike Erg
30/24 Calorie Ski