Tuesday 10.24.2023

“FITNESS” & “PERFORMANCE”

A. Skill Work
Every minute, on the minute, for 12 minutes:
Minute 1 – Handstand Hold Work x 30-40 seconds
(against a wall, freestanding, or HS walking)
Minute 2 – Bottom's Up Single Arm Kettlebell Carry x 20 seconds each arm
Minute 3 – Double-Unders or Jump Rope Practice x 30 seconds
(this should be skill work, not a max effort)

B. Conditioning
Complete as many rounds and reps as possible in 3 minutes of:
3 Box Jump-Overs
5 Push-ups
7 Kettlebell Swings (32/24 kg)

Rest 90 seconds, then...

C. Complete as many rounds and reps as possible in 3 minutes of:
9/7 Calorie Bike Erg
5 Single Arm Dumbbell Push Presses each arm (50/35 lb)

Rest 90 seconds, then...

D. Against a 3-minute clock, Ski Erg (or Row) for as many Calories as possible.

Rest 90 seconds, then…

REPEAT parts B, C, and D for a second time through.

“ENDURANCE (AKA SWEAT SESH)”

Every 7 minutes, for 35 minutes (5 sets):
800 Meter Bike Erg
400 Meter Row
200 Meter Ski