Saturday 12.14.2024

*Reminder: Our Holiday Meet-Up at Moniker Brewery is today at 4pm! Then, our Annual Cookie Swap is Sunday at 9:45 at the gym!

“FITNESS” & “PERFORMANCE”

In teams of two, complete as many rounds and reps as possible in 30 minutes of:
800 Meter Relay Row or Ski
60 Walking Lunges with Kettlebells in Farmer’s Carry
40 Single-Arm Kettlebell Push Presses
20 Pull-ups (scale up to Chest-to-Bar Pull-ups, or down to Jumping Pull-ups or Ring Rows)

*For the Single-Arm KB or DB Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 5 reps with one arm while holding the other DB/KB in the front racked position, then perform 5 reps with the other arm before passing off to your partner.

“BURN”

Complete as many rounds and reps as possible in 3 minutes of:
9 Ball Slams
6/4 Cal Row

Rest 1 minute, then…

Complete as many rounds and reps as possible in 3 minutes of:
12 Walking Lunges
6/4 Calorie Ski

Rest 1 minute, then….

Complete as many rounds and reps as possible in 3 minutes of:
6 Burpees
6/4 Calorie Bike Erg

Rest 1 minute, then…

Repeat for a second round through of each section

“ENDURANCE (AKA SWEAT SESH)”

30 Second Bike or Run @ 80%
Rest 30 seconds
x 32 rounds

*Use similar paces to two weeks ago, but with no break in the middle this time!