Tuesday 11.23.2021

“FITNESS” & “PERFORMANCE”

A. Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Rolling Pistol or Roll to Candlestick x 6-10 reps
Station 2 – 40-60 ft Handstand Walk or 30-40 Second Wall-Facing Handstand Hold
Station 3 – 45-60 seconds of Hollow Body Hold
Station 4 – Bar Muscle-Ups or Ring Muscle-Ups x 4-6 reps OR Strict Pull-ups x 8-10 reps @21X0

B. Two sets for max reps/calories of:
90 seconds of Ski Erg (for calories)
Rest 30 seconds
90 seconds of Wall Balls (20/14 lb)
Rest 30 seconds
90 seconds of Rowing (for calories)
Rest 30 seconds
90 seconds of Toes to Bar (or V-Ups)
Rest 30 seconds

*Compare to 3.7.2019

“ENDURANCE (AKA SWEAT SESH)”

Bike, Run, Ski, or Row:

30 Seconds @easy
30 Seconds @moderate
30 Seconds @tough (but could sustain for 1 full minute at least)
30 Second rest walk
x 6-8 rounds (12-16 minutes)
Rest 4 minutes
x 2 sets