Saturday 7.22.2023

“FITNESS” & “PERFORMANCE”

In teams of two, complete the following...

Minutes 0:00-10:00:
As many rounds and reps as possible of...
20 Calorie Ski
20 Wall Balls
20 Alternating Dumbbell Snatches

Minutes 10:00-20:00:
Run 1200 Meters (both partners)

Minutes 20:00-30:00:
As many rounds and reps as possible of...
20 Calorie Bike Erg
20 Push-ups
20 Box Jumps

Minutes 30:00- finish:
2000 Meter Row Relay

*For all of the reps and calories, partners can switch from working to resting whenever they'd like. The one exception is the Run, which must be completed by both partners

For larger classes, the two AMRAPs can be swapped, while keeping the Run and the Row as the second and fourth stations, respectively.

“BURN”

Complete as many rounds and reps as possible in 7 minutes of:
3 Hand-Release Burpees
5 Calorie Ski
7 Air Squats

Rest 2 minutes, then...

Complete as many rounds and reps as possible in 7 minutes of:
3 Plate Ground to Overhead
5 Calorie Row
7 No-Push-up Burpees to Plate

Rest 2 minutes, then...

Complete as many rounds and reps as possible in 7 minutes of:
3 Jumping Lunges (R+L =1)
5 Calorie Bike Erg
7 V-Ups or Tuck-Ups

“ENDURANCE (AKA SWEAT SESH)”

Every 3 minutes, for 36-45 minutes (4-5 sets of each):
Station 1 — 400 Meter Run
Station 2 — 500/400 Meter Row
Station 3 — 1000/800 Meter Bike Erg