Saturday 4.24.2021

"FITNESS" & "PERFORMANCE"

In teams of two, with only one person working at a time, complete the following for time:Run 1000 Meters (as a relay)50 Toes to Bar (or V-Ups)75/60 Calorie Row, Ski, or Bike Erg150 Reverse Lunges w/KB in Goblet Hold75/60 Calorie Row, Ski, or Bike Erg50 Toes to BarRun 1000 Meters (as a relay)*Try to choose a modality that you haven't yet done this week, if possible!

"BURN"

Every minute, on the minute, for 10 minutes (5 sets):Minute 1 – 60 Second Bike, Ski, or Row @70-80%Minute 2 – 20 Seconds of Renegade Rows + 20 Seconds of DB Reverse Lunges (use light DBs here)Rest 2 minutes, then….Every minute, on the minute, for 8 minutes (4 sets):Minute 1 – 40 Second Bike, Ski, or Row @80-90%Minute 2 – 20 Seconds of Dumbbell Thrusters (same DBs as above) + 20 Second Plank HoldRest 2 minutes, then...Every minute, on the minute, for 6 minutes:20 Second Bike, Ski, or Row @90-95%20 Seconds of Burpees**your pace on the bike, ski, or row MUST be faster as you move from segment to segment (meaning your 60-second pace should feel and be easy-to-moderate, your 40-second pace should be moderate-to-tough, and your 20 second pace should be VERY tough, but sustainable for 6 sets)

"ENDURANCE"

See Coach Jake's Endurance Programming for this week by clicking here