Saturday 2.1.2020

"FITNESS" & "PERFORMANCE"

In teams of three, with one partner working at a time, complete the following as quickly as possible:150 Burpees200 Push Presses (75/55 lb)250 Abmat Sit-ups300 Air Squats4000 Meter Echo Bike (or 2.5 miles)

"BURN"

A. Every minute, on the minute, for 9 minutes (3 sets):Minute 1 — 12/9 Calorie SkiMinute 2 — 10 Lateral Box Walk OversMinute 3 — 16-20 Alternating Leg V-Ups (use both hands)Rest 1 minute, then…B. Every 90 seconds, for 9 minutes (3 sets):Station 1 — Goblet Squat x 12-15 reps @2020 tempoStation 2 — Alternating Bent Over DB Row x 5 reps each arm @3012 tempoRest 1 minute, then….C. Complete as many rounds and reps as possible in 9 minutes of:9/7 Cal Bike9 Ball Slams9 Push-ups9 Box Jumps

"AEROBIC CAPACITY"

Every 7 minutes, for 35 minutes (5 sets):800 Meter Bike Erg400 Meter Row200 Meter SkiThe goal of this workout is to maintain consistent pacing across all five sets. Focus on controlling your breathing throughout, and staying tall on the Bike and Rower.If you are unable to maintain a pace that is lower than 2:05 on the Bike or the Rower, scale the distances back to 700 and 350 Meters, respectively