Saturday 2.8.2025

“FITNESS” & “PERFORMANCE”

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:
9/6 Calorie Echo Bike
6 Toes to Bar or Hanging Knee Tucks (more advanced can work on CTB or Bar MU here)
3 Sandbag Cleans or 6 Heavy Ball Slams

Rest 3 minutes, then…

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:
10/8 Calorie Row or Ski
80-ft Dual Kettlebell Front Rack Carry
6 Burpees

Rest 3 minutes, then...

C. Every minute, on the minute, for 9 minutes (3 sets of each):
Minute 1 — 8-10 Zottman Curls @ 20X0
Minute 2 — 10-15 Dumbbell Skull Crushers @ 20X0
Minute 3 — 30-40 Seconds of Crush Grip DB Flutter Kicks

“BURN”

Complete as many rounds and reps as possible in 3 minutes of:
15 Air Squats
6/5 Cal Row

Rest 1 minute, then…

Complete as many rounds and reps as possible in 3 minutes of:
120-ft Shuttle Run (30-ft down and back x 2)
6 Burpees

Rest 1 minute, then….

Complete as many rounds and reps as possible in 3 minutes of:
6/5 Calorie Ski
6/5 Calorie Bike Erg

Rest 1 minute, then…

Repeat for a second time through

Finish with...
3 minutes of Max Plank Hold

“ENDURANCE (AKA SWEAT SESH)”

Every 6 minutes, for 30 minutes (5 sets), for times:
100 Meter Run
200 Meter Ski
300 Meter Row
400 Meter Bike Erg