Saturday 4.23.2022

“FITNESS”

A. In teams of three, with one person working at a time, and partners alternating whole rounds, complete as many rounds and reps as possible in 15 minutes of:
3 Burpees
6 Goblet Squats (heavy)
9 Kettlebell Swings (also heavy)

Rest 5 minutes, then…

B. In teams of three, alternate every 150 Meters to Row or Ski for as many Meters as possible in 15 minutes.

The goal in both pieces is to move as quickly as possible, thus minimizing your partners’ rest periods, and racking up as many rounds/meters as possible

“PERFORMANCE”

A. In teams of three, with one person working at a time, and partners alternating whole rounds, complete as many rounds and reps as possible in 15 minutes of:
7/5 Chest-to-Bar Pull-ups
7 Box Jump-Overs (24/20”)
7 Dumbbell Thrusters (50/35 lb)

Rest 5 minutes, then…

B. In teams of three, alternate every 150 Meters to Row or Ski for as many Meters as possible in 15 minutes.

The goal in both pieces is to move as quickly as possible, thus minimizing your partners’ rest periods, and racking up as many rounds/meters as possible

“BURN”

Every minute, on the minute, for 25 minutes (5 sets of each):
Station 1 – 200ft Farmers Carry
Station 2 – 40 Second Bike Erg for Calories
Station 3 – 40-80 Single Unders or 40-60 Double-Unders
Station 4 – 40 Second Ski Erg or Row for Calories
Station 5 – 15-20 Second Reverse Plank + 15-20 Second Front Leaning Rest (on Hands or Rings)

“ENDURANCE (AKA SWEAT SESH)”

Every minute, on the minute, for 8 minutes (4 sets):
Minute 1 -- 40 Second Row @ 75-80%
Minute 2 -- 40 Second Bike Erg @ 75-80%

Rest until the clock reaches 12:00, then....

Every minute, on the minute, for 16 minutes (8 sets):
Minute 1 -- 30 Second Row @ 85-90%
Minute 2 -- 30 Second Bike Erg @ 85-90%

Rest until the clock reaches 32:00, then...

Every minute, on the minute, for 8 minutes (4 sets):
Minute 1 -- 40 Second Row @ 75-80%
Minute 2 -- 40 Second Bike Erg @ 75-80%

Try to achieve the same paces on the second 8 minute segment (the 40-second intervals) as you did on the first, now under accumulated fatigue.