Saturday 3.6.2021

"FITNESS" & "PERFORMANCE"

In teams of three, with only one partner working at a time, complete the following as quickly as possible1200 Meter Relay Run, Row, or Ski (Bike Erg is 2x distance)120 Double-Unders (or Lateral Line hops)90 Power Cleans (115/75 lbs) or Kettlebell Swings60 Box Step-Overs with Dumbbells (50/35 lb DBs)1200 Meter Relay Run or Row120 Double-Unders90 Power Cleans or Kettlebell Swings60 Box Step-Overs with Dumbbells1200 Meter Relay Run or Row

"BURN"

A. Every minute, on the minute, for 9 minutes (3 sets):Minute 1 — 40 Second Bike, Ski, or Row (increase effort slightly each set)Minute 2 — 20 Second Bear Crawl + 20 Second Hollow HoldMinute 3 — 40 Second Jump Rope (DUs or Single Unders)Rest 1 minute, then…B. Three sets (9 minutes) of:30 Seconds of Kettlebell Swings30 Seconds of Push-ups @10X1 (must pause for 1-second at the top of each rep)Rest 30 seconds30 Seconds of Jumping Lunges30 Seconds of Abmat Sit-upsRest 30 secondsRest 1 minute, then….C. Complete as many rounds and reps as possible in 9 minutes of:3 Calorie Bike, Ski or Row3 Burpees Over DB or KB6 Calorie Bike, Ski, or Row6 Burpees Over DB or KB9 Calorie Bike, Ski, or Row9 Burpees Over DB or KBand so on…

"ENDURANCE"

Every 90 seconds, for 30 minutes (10 sets of each):Station 1 -- 60 Seconds of Echo Bike or Bike ErgStation 2 -- 60 Seconds of Row or Ski*Track calories achieved in each set, with the goal of consistent output across all 10 sets.