Saturday 11.23.2024
*Reminder: Our Handstand Workshop with Coach Gabby is TODAY at 10:30am! Register via Zen Planner!
“FITNESS” & “PERFORMANCE”
"Team Chief"
Against a five-minute running clock, teams of three will complete as many rounds and reps as possible of:
3 Power Cleans (135/93 lb.)
6 Push-Ups
9 Air Squats
In teams of three, partners will alternate whole rounds. After each 5 minute AMRAP, teams will rest one minute, and then do another 5 minute AMRAP, picking up where they left off. The cycle will repeat for 5 rounds. Your overall score is the total number of rounds and reps completed throughout the entire workout.
“BURN”
Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 — 60 Seconds of Echo Bike or Bike Erg @85-90% effort
Station 2 — 30 Seconds of Shuttle Runs (30') + 30 Seconds of Ball Slams
Station 3 — 60 Seconds of Row, Ski, or Air Runner @85-90% effort
Station 4 — 30 Seconds of No-Push-up Burpees + 30 Seconds of Air Squats
“ENDURANCE (AKA SWEAT SESH)”
30 Second Bike or Run @ 80%
Rest 30 seconds
x 16 rounds
Rest 2 minutes
30 Second Bike or Run @85%
Rest 30 seconds
x 16 rounds
*Use similar paces to two weeks ago, for an
increased number of total sets.