Saturday 7.31.2021

"FITNESS"

In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 5 minutes of:
3 Dumbbell Complexes (row left, row right, power clean, push press)
6 Dumbbell Box Step-Ups

Rest 3 minutes between sets, and complete a total of four sets. Pick up where you left off on the set prior.

"PERFORMANCE"

In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 5 minutes of:
3 Pull-ups*
6 Shoulder to Overhead (115/75 lb)
9 Box Jump Overs (24/20″)

Rest 3 minutes between sets, and complete a total of four sets. Pick up where you left off on the set prior.

*Pull-ups can be scaled up to Chest-to-Bar Pull-ups, or Bar Muscle-Ups

“BURN”

Every minute, for 6 minutes (3 sets):
Minute 1 — 40 Second Row (increase effort each set)
Minute 2 — 6-12 Bodyweight Get-Ups

then….

Every 30 seconds, for 3 minutes (3 sets):
Interval 1 — 20 Second Tucked Hang from Bar
Interval 2 — 20 Seconds of Jumping Squats

then...

Complete as many rounds and reps as possible in 18 minutes of:
30/24 Calorie Row
12 Push-ups
60 Double-Unders or Singles
24 Abmat Sit-ups
6 Burpee Jumping Pull-ups

“ENDURANCE”

Every 5 minutes, for 40 minutes (2 sets) for times of:
Station 1 – 800/700 Meter Row
Station 2 – 1600/1400 Meter Bike Erg
Station 3 – 800/700 Meter Ski
Station 4 – 600 Meter Run or 50/40 Calorie Echo Bike

*Scale distances so that you are getting at least 60 seconds of rest between intervals. Push the pace, but make it your goal to repeat the same or similar times for your second round through. Score as total time for each station (ie. 800 Meter Bike at 2:48 + 2:52 = 5:40 total).