Tuesday 6.28.2022
“FITNESS”
Every 8 minutes, for 32 minutes (4 sets) for times of:
400 Meter Row, Ski, or 800 Meter Bike Erg
16 Kettlebell Swings
8 Burpees
400 Meter Run
If your first or second set takes more than 6 minutes, scale back the distances and/or reps so that you have at least 2 minutes of rest between intervals.
Compare to 3.9.2021
(Optional Oblique Work) Two or Three Sets of:
10-12 Hanging Oblique Crunches or Strict Hanging Knee Tucks
15-20 Side Plank Hip Dips (each side)
Rest 45 seconds
"PERFORMANCE"
Every 8 minutes, for 32 minutes (4 sets) for times of:
400 Meter Row, Ski, or 800 Meter Bike Erg
16 Burpees
8 Power Cleans (135/93 lb)
400 Meter Run
If your first or second set takes more than 6 minutes, scale back the distances and/or reps so that you have at least 2 minutes of rest between intervals.
*Compare to 3.9.2021
(Optional Oblique Work) Two or Three Sets of:
10-12 Hanging Oblique Crunches or Strict Hanging Knee Tucks
15-20 Side Plank Hip Dips (each side)
Rest 45 seconds
“ENDURANCE (AKA SWEAT SESH)”
6 Minutes @85-90% effort:
8/6 Calorie Ski
8/6 Calorie Row
8/6 Calorie Bike
Rest walk 2 minutes
x 3-5 sets
