Saturday 9.3.2022

*Reminder: Labor Day 5k is this MONDAY at Blackstone Boulevard. Meet at the corner of Irving and Blackstone at 9am — NO CLASSES this day

“FITNESS” & “PERFORMANCE”

In teams of two, complete the following:

Against a 12-minute running clock…
150/120 Calories of Rowing
Max Reps of Wall Balls (20/14 lbs) in remaining time

Rest 3 minutes, and when the clock reaches 18:00…

Against a 9-minute running clock…
100/80 Calories of Rowing
Max Reps of Dumbbell Thrusters (50/35 lbs) in remaining time

Rest 3 minutes, and when the clock reaches 30:00…

Against a 6-minute running clock…
75/60 Calories of Rowing
Max Reps of Burpees in remaining time

*Partners will split the work between themselves however they'd like, but only one partner can be working at any given time

“BURN”

Two sets of;
60 Second Bike, Ski, or Row
30 Seconds of Cossack Squats each leg
30 Seconds of Single Arm Plank Hold each arm
60 Seconds of Double-Unders or Single-Unders
Rest 60 seconds

then...

Every 3 minutes, for 18 minutes (6 sets):
6 Burpees
12/9 Calorie Bike, Ski, or Row
15 Air Squats
100 Meter Run

“ENDURANCE (AKA SWEAT SESH)”

3 sets of Run, Row, or Ski
500m at moderate pace,
400m at fast pace,
300m at faster pace,
200m at fastest pace,
100m at max effort
*Rest: 100m walk b/t all reps and sets.

*If using the Bike Erg, double the distances!