Saturday 1.20.2024
“FITNESS” & “PERFORMANCE”
In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
9/6 Calorie Echo Bike
6 Push-ups
3 Sandbag Cleans or 6 Heavy Ball Slams
Rest 3 minutes, then…
In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
10/8 Calorie Row or Ski
80-ft Farmer’s Walk
6 Burpees
Rest 3 minutes, then...
C. Every minute, on the minute, for 9 minutes (3 sets of each):
Minute 1 — 10-12 Supine Ring Rows
Minute 2 — 10-15 Tall Kneeling Kettlebell Horn Tricep Extensions
Minute 3 — 30-40 Seconds of Kettlebell Crush Grip Flutter Kicks
“BURN”
Against a 5-minute clock, complete:
40/30 Calorie Bike Erg or 30/24 Calorie Echo
30 Jumping Lunges
20 Push-ups
Max Calorie Bike Erg in remaining time
Rest 2 minutes, then....
Against a 5-minute clock, complete:
40/30 Calorie Row or Ski
30 Tuck-Ups
20 Box Step-Ups
Max Calorie Row or Ski in remaining time
Rest 2 minutes, then...
Repeat for a second set of each
“ENDURANCE (AKA SWEAT SESH)”
8 minutes @80-85%:
8/6 Calorie Bike Erg
8/6 Calorie Ski Erg
Rest 2 minutes, then...
8 minutes @80-85%:
160 Meter Row
4 Ring Rows
8 Push-ups
12 Air Squats
Rest 2 minutes, then...
Repeat for a second set of each.
Goal is to complete the same or more rounds the second time through when compared to the first