Tuesday 7.12.2022

“FITNESS” & “PERFORMANCE”

A. In teams of two, partners will alternate tasks to complete as many rounds and reps as possible in 12 minutes of:
100 Meter Run
5 Burpees
100 Meter Ski or 200 Meter Bike

*Partner 1 runs, Partner 2 does Burpees, Partner 1 skis, Partner 2 runs, etc….

Rest 3-4 minutes, then...

B. Three sets of:
Alternating Top Down Dumbbell Bench Press x 6-8 reps each arm @ 20X1
Rest 45 seconds
Supinated Grip Strict Pull-ups x 4-6 reps @ 21X0
Rest 45 seconds
Side Plank Banded Row x 10-12 each side @ 2111
Rest 45 seconds

C. Against a 12-minute clock:
Run 800 Meters
followed by as many rounds and reps as possible of...
Higher Skill Option
6 Toes to Bar
8/6 Ring Dips
30 Double-Unders

Lower Skill Option
6 Box Jump-Over or Step-Overs
8 Hand Release Push-ups
12 V-Ups

*Choose only 1 of the above options, but both start with the 800 Meter "buy-in." If you are able to, complete the Ring Dips without any Kipping motion

“ENDURANCE (AKA SWEAT SESH)”

750m Row @85-90%
Rest 3 minutes
x 3 sets
+
500 Meter Row @85-90%
Rest 2 minutes
x 4-5 sets
+
250m Row @85-90%
Rest 1 minute
x 5-7 sets

**This workout can also be completed on the Ski Erg or Bike Erg (double the distance if biking).