Saturday 3.9.2019

"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 Assault Bike9 Pull-ups6 Hang Squat Cleans (135/95 lb)Rest 8 minutes, and when the clock reaches 20:00....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:12/9 Calorie Row9 Dumbbell Push Presses6 Burpee Box Jump-Overs (24/20")

"COMPETITION"

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 30 minutes of:20/15 Calorie Assault Bike15 Chest-to-Bar Pull-ups10 Bar-Facing Burpees5 Thrusters (135/95 lb)B. Three rounds, not for time, of:100ft Yoke Walk100ft Farmer's Carry100ft Sled Push100ft Reverse Sled Drag

"ENDURANCE"

2-3-4-5-4-3-2 min pyramid / 2 min restRow, Ski, Run, or Bike seven intervals in a pyramid of 2-3-4-5-4-3-2 minutes, with two minutes of rest in between each piece. Two minutes hard, two minutes rest, three hard, two rest, four hard and so on.