Saturday 7.9.2022

“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:
9/6 Calorie Echo Bike
6 Toes to Bar or Hanging Knee Tucks
3 Sandbag Cleans or Medball Over the Shoulder

Rest 3 minutes, then…

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:
10/8 Calorie Ski or Row or 100 Meter Run
80-ft Farmer’s Walk
6 Burpees

Rest 3 minutes, then...

C. Every minute, on the minute, for 9 minutes (3 sets of each):
Minute 1 -- 8 Kettlebell Crush Grip Curls + 8 Kettlebell Horn Curls
Minute 2 -- 10-12 Kettlebell Side Bends each side
Minute 3 -- 10-15 Supine Kettlebell Horn Tricep Extensions

“BURN”

Minute 0:00 - 4:00:
24/18 Calorie Row or Ski
24/18 Calorie Bike

Minute 4:00-8:00
30 Dumbbell Bench Press
30 Dumbbell Gorilla Rows
30 Dumbbell Push Presses

Minute 8:00 - 12:00:
24/18 Calorie Row or Ski
24/18 Calorie Bike

Minute 12:00-16:00
36 Kettlebell Sumo Deadlifts
24 Push-ups
18 Air Squats
12 Strict Knee Tucks

Minute 16:00 - 20:00:
24/18 Calorie Row or Ski
24/18 Calorie Bike

Minute 20:00-24:00
48 Kettlebell Horn Curls
48 Kettlebell Upright Rows
48 Banded Tricep Extensions

“ENDURANCE (AKA SWEAT SESH)”

15 minute Bike Erg @70-75%

then...

15 minutes of:
100ft Farmers Carry (heavy)
10 Cossack Squats
100ft Sandbag Carry
20 Second Hollow Hold

then...

60 Second Bike @80% (Damper 5)
30 Seconds easy
30 Second Bike @90% (Damper 10)
30 Seconds easy
x 6-8 rounds (15-20 minutes)