Saturday 2.29.2020

"FITNESS" & "PERFORMANCE"

A. In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:12/9 Calorie Echo Bike9 Toes to Bar3 Sandbag Cleans (150/100lb) or 6 Heavy Ball SlamsRest 4 minutes, then...B. In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:15/12 Calorie Row120-ft Farmer's Walk9 Burpees

"BURN"

MAP Training7 minute amrap @80-85%:20 Double-Unders or 40 Singles40-ft Lateral Bear Crawl (20ft each way)8 V-UpsRest 2 minutes, then...7 minute amrap @80-85%:500 Meter Bike Erg or 200 Meter Ski (or alternate between both)30 Second Plank Hold10 Squat Jumps to Pull-up BarRest 2 minutes, then...7 minute amrap @80-85%:80-ft Sandbag or D-Ball Walk250m Row12 Jumping Lunges**These intervals should be treated as steady-paced, aerobic efforts; take a pace for each section that you could feasibly maintain for twice as long as the prescribed timeframe.

"AEROBIC DEVELOPMENT"

Every 2 minutes, for 30 minutes (5 sets of each):Station 1 = 600/500 Meter Bike ErgStation 2 = 300/250 Meter RowStation 3 = 250/200 Meter Ski