Saturday 1.15.2022

“FITNESS” & “PERFORMANCE”

Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:
3 Strict Handstand Push-Ups (or Dumbbell Push Presses)
6/4 Strict Pull-Ups
9 Toes to Bar (or Hanging Knee Tucks)
12 Box Jump-Overs (or Step-Overs)
15/12 Calorie Row, Ski, or Bike

Partner A will do 3 Handstand Push-ups, Partner B does 6 Pull-ups, Partner A does 9 Toes to Bar, and so on, for 24 minutes

“BURN”

Every minute, for 6 minutes (3 sets):
Minute 1 — 40 Second Row (increase effort each set)
Minute 2 — 6-12 Bodyweight Get-Ups

then….

Every 30 seconds, for 3 minutes (3 sets):
Interval 1 — 20 Second Tuck Hang from Bar
Interval 2 — 20 Seconds of Jumping Squats (touch your pull-up bar)

then...

Complete as many rounds and reps as possible in 18 minutes of:
30/24 Calorie Row, Ski, or Bike
12 Push-ups
60 Double-Unders or Singles
24 Abmat Sit-ups
6 Burpee Jumping Pull-ups

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg Intervals

2 minutes @ 75-80% (10 minute pace)
1 minute @ 80-85% (5 minute pace)
30 seconds @ easy
30 seconds @ 90-95% (1 minute pace)
1 minute @ easy
x 6-8 rounds (30-40 minutes)