Saturday 1.8.2022
“FITNESS”
Every 8 minutes, for 32 minutes (4 sets) for times of:
800 Meter Bike Erg
16 Kettlebell Swings
8 Burpees
400 Meter Row or Ski
If your first or second set takes more than 6 minutes, scale back the distances and/or reps so that you have at least 2 minutes of rest between intervals
“PERFORMANCE”
Every 8 minutes, for 32 minutes (4 sets) for times of:
800 Meter Bike Erg
12 Bar-Facing Burpees
8 Power Snatches (95/63 lb)
400 Meter Row or Ski
If your first or second set takes more than 6 minutes, scale back the distances and/or reps so that you have at least 2 minutes of rest between intervals
“BURN”
Complete as many rounds and reps as possible in 4 minutes of:
8/6 Calorie Bike Erg
8 Single Arm Dumbbell Hang Clean and Jerks (4 each arm)
Rest 2 minutes, then…
Complete as many rounds and reps as possible in 4 minutes of:
8/6 Calorie Ski
8 Box Jumps
Rest 2 minutes, then…
Complete as many rounds and reps as possible in 4 minutes of:
8/6 Calorie Echo Bike (or 100 Meter Run)
8 Ball Slams
Rest 2 minutes, then…
Complete as many rounds and reps as possible in 4 minutes of:
8/6 Calorie Row
8 Burpees
“ENDURANCE (AKA SWEAT SESH)”
Ten rounds for time:
20/15 Calorie Row or Ski
30/25 Calorie Bike Erg or Row
*Every 5 minutes, including at the start, run 200 meters.
