Saturday 10.2.2021

“FITNESS” & “PERFORMANCE”

In teams of two, with one partner working at a time, and alternating full rounds.....

Complete as many rounds and reps as possible in 12 minutes of:
10 Wall Balls
8/6 Push-ups
6 Toes to Bar (or V-Ups)

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 12 minutes of:
100m Meter Ski
8 Jumping Lunges
6 Burpees

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 12 minutes of:
100 Meter Run
8 Air Squats
6 Alternating Dumbbell Snatches

“BURN”

Against a 3-minute running clock:
300m Run
20 Jumping Lunges
Push-ups x Max Reps
Rest walk 60 seconds, and complete three sets for max reps

then...

Against a 3-minute running clock:
400m Row or Ski
10 No-Push-up Burpees
Air Squats x Max Reps

Rest walk 60 seconds, and complete three sets for max reps

Finish with:
DB Curls x 8-10
DB Skull Crushers x 10-15
Russian Twists x 20-30
x as many rounds as you have time for (1-3)

“ENDURANCE (AKA SWEAT SESH)”

Three sets of:
500m Row at moderate pace
Rest 45 seconds
400m Row at moderate-fast pace
Rest 45 seconds
300m Row at faster pace
Rest 45 seconds
200m Row at fasterer pace
Rest 45 seconds
100m Row at near-max effort
Rest 2 minutes