Saturday 1.21.2023
“FITNESS”
In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of:
12 Calories of Rowing (or 9 Calories of Assault Bike)
12 Alternating Dumbbell Snatches
12 Goblet Squats w/Dumbbell
12 Single Arm Dumbbell Push Presses (6 each arm)
“PERFORMANCE”
In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of:
15 Calories of Rowing (or 12 Calories of Assault Bike)
12 Deadlifts (155/103 lbs)
9 Hang Power Cleans (155/103 lbs)
6 Shoulder to Overhead (155/103 lbs)
“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 Single Arm Dumbbell Thrusters (3 each arm)
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 Single Arm Dumbbell Hang Clean and Jerks
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)”
8 minutes @80-85%:
8/6 Calorie Bike Erg
8/6 Calorie Ski Erg
Rest 2 minutes, then...
8 minutes @80-85%:
160 Meter Row
4 Ring Rows
8 Push-ups
12 Air Squats
Rest 2 minutes, then...
Repeat for a second set of each.
Goal is to complete the same or more rounds the second time through when compared to the first
