Saturday 10.9.2021
*Reminder: Our 21-Day #LiveFullRange Challenge starts this Monday! Join us at 10:15 this Saturday for a kick-off info session!
“FITNESS” & “PERFORMANCE”
Four sets for max reps/calories of:
60 seconds of Overhead Walking Lunges with Plate (45/25 lb)
60 seconds of Rest
60 seconds of Rowing or Ski Erg (for Calories)
60 seconds of Rest
60 seconds of Burpee Box Jump Overs (24/20″)
60 seconds of Rest
60 seconds of Echo Bike or Concept 2 Bike Erg (for calories)
60 seconds of Rest
Perform in teams of two, one partner working for the full 60 seconds, then resting and supporting their teammate for 60 seconds. Track scores either individually or as a team.
“BURN”
2 Minute Bike Erg for Max Calories
Rest 60 seconds, then....
Complete as many rounds and reps as possible in 2 minutes of:
4 Burpees
6 Dumbbell Front Squats
Rest 60 seconds, then....
2 Minute Ski for Max Calories
Rest 60 seconds, then....
Complete as many rounds and reps as possible in 2 minutes of:
6 Dumbbell Hang Power Cleans
4 Box Jumps (or Step-ups)
Rest 60 seconds, then....
2 Minute Row for Max Calories
Rest 60 seconds, then...
Repeat for a second set at each station
“ENDURANCE (AKA SWEAT SESH)”
Every 6 minutes, for 36-48 minutes (6-8 sets):
500/400 Meter Row
1000/800 Meter Bike
