Saturday 10.15.2022

“FITNESS” & “PERFORMANCE”

In teams of two, alternate tasks to complete as many rounds and reps as possible in 15 minutes of:
100 Meter Run
5 Burpee Box Jump-Overs (24/20")
100 Meter Ski or Row

Rest 5 minutes, then....

In teams of two, alternate tasks to complete as many rounds and reps as possible in 15 minutes of:
200 Meter Bike Erg
10 Dumbbell Push Presses
20 Double-Unders

Note: These are both fast-paced intervals, with each movement taking 30 seconds or less. Can you repeat a high-turnover, power-based effort over and over again, with relatively short rest?

“BURN”

Every 30 seconds, for 6 minutes (3 rounds of each):
Interval 1: 20 Second Side Plank or Star Plank Left
Interval 2: 20 Seconds of Band Pull Aparts
Interval 3: 20 Second Side Plank or Star Plank Right
Interval 4: 20 Seconds of Plank Shoulder Taps

then...

Complete as many rounds and reps as possible in 10 minutes of:
10 Tall Kneeling Dumbbell Curl to Press
15 Hollow Rocks
20 Alternating Dumbbell Bent Over Rows
30 Second Plank Hold

then...

Every minute, on the minute, for 12 minutes (4 sets):
Minute 1 -- 60 Seconds of Dumbbell complexes (push-up, row left, row right, power clean, push press)
Minute 2 -- 45 Seconds of Dumbbell Box Step-Ups
Minute 3 -- 30 Second Echo Bike @90-95%

“ENDURANCE (AKA SWEAT SESH)”

Every 6 minutes, for 36-48 minutes (6-8 sets):
500/400 Meter Row
1000/800 Meter Bike