Saturday 11.9.2019

"FITNESS" & "PERFORMANCE"

In teams of two, alternating whole rounds, complete as many rounds and reps as possible in 6 minutes of:9/6 Calorie Ski12 Jumping LungesRest 3 minutes, then…In teams of two, alternating whole rounds, complete as many rounds and reps as possible in 6 minutes of:6 Alternating Dumbbell Snatches6 BurpeesRest 3 minutes, then…In teams of two, alternating whole rounds, complete as many rounds and reps as possible in 6 minutes of:12/9 Calorie Bike Erg6 Ball Slams (30/20 lb)Rest 3 minutes, then…In teams of two, alternating whole rounds, complete as many rounds and reps as possible in 6 minutes of:12 Sit-ups9 Push-ups

"BURN"

A. Perform 40 seconds of work and 20 seconds of rest, rotating through the following stations:Assault BikeDumbbell Renegade Rows (Push-up, Row Left, Row Right)RowingWall BallsBear Crawlx 3 rounds (15 minutes)followed by…B.15 Second Assault Bike @max effort45 Second Assault Bike @easy recoveryx 5 roundsfollowed by…C. Three to Four rounds @steady pace:Bird-Dog x 8 reps/sideDumbbell Hammer Curls x 10 repsBanded Tricep Extensions x 12 repsFlutter Kicks x 30 seconds

“ENDURANCE”

Assault Bike Workout (via Chris Hinshaw)Part 1:6 sets:90sec at fast pace,90sec at easy pace.Details: Goal during the 90sec easy pace interval is to get half (50%) the calories you accumulated during the 90sec fast pace interval. Rest 3min before starting Part 2..Part 2:6 sets:60sec at easy pace60sec at fast paceDetails: Goal during 60sec fast pace interval is to get double (2x) the calories you accumulated during the 60sec easy pace intervalTotal: 30min