Saturday 7.30.2022

*Coach’s Notes: If you feel a bit beat up from the week, consider hitting either the “BURN” workout, or the “ENDURANCE (aka Sweat Sesh).”

“FITNESS” & “PERFORMANCE”

In teams of four, complete five sets for max reps/calories of:
60 seconds of Echo Bike (for calories)
60 seconds of Clean and Jerks (135/93 lb) or Dumbbell Clean and Jerks
60 seconds of Box Jump-Overs (30″/24″)
60 seconds of Strict Pull-ups
Rest 60 seconds

Teams get one bike, one barbell, one box, and one pull-up bar. Team members rotate through the four work stations at 60 second intervals and all members rest at the same time. Post total score (calories biked and reps completed).

“BURN”

Every 3 minutes, for 24 minutes (8 sets):
100 Meter Ski
200 Meter Row
300 Meter Bike Erg

Adjust the distances so that you are getting close to 60 seconds of rest each set (100m Ski, 150m Row, 200m Bike, for example)

“ENDURANCE (AKA SWEAT SESH)”

15/12 Calorie Ski
15/12 Calorie Row
15/12 Calorie Bike Erg
Rest 1:1
x 6-8 sets