Saturday 7.15.2023
“FITNESS” & “PERFORMANCE”
In teams of two, with only one partner working at a time, complete three sets for max reps of:
2 Minutes of Power Snatches (75/55 lb) or Dumbbell Snatches
2 Minutes of Bike Erg (for Calories)
2 Minutes of Push Presses (75/55 lb) or Dumbbell Push Presses
2 Minutes of Ski Erg or Row (for Calories)
Rest 2 minutes
Partners can change roles between working and resting whenever they see fit. Score as total reps/calories completed across all three sets.
“BURN”
Complete as many reps/calories as possible at each of the following 4-minute stations:
Eight rounds of:
20 seconds of Row/Ski/Bike
Rest 10 seconds
Rest 1 minute, and when the running clock reaches 5:00…
Eight rounds of:
20 seconds of Air Squats
Rest 10 seconds
Rest 1 minute, and when the running clock reaches 10:00…
Eight rounds of:
20 seconds of Burpees
Rest 10 seconds
Rest 1 minute, and when the running clock reaches 15:00…
Eight rounds of:
20 seconds of Anchored Sit-ups
Rest 10 seconds
Rest 1 minute, and when the running clock reaches 20:00…
Eight rounds of:
20 seconds of Row/Ski/Bike (*the same as your first station, or a different one)
Rest 10 seconds
“ENDURANCE (AKA SWEAT SESH)”
Every 4 minutes, for 40 minutes (10 sets):
300/250m Row
600/500m Bike Erg
*Note times for each set, shooting for lowest total working time
