Saturday 3.13.2021

"FITNESS" & "PERFORMANCE"

A. 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:3 Hang Squat Cleans (135/93 lb)6 Push-ups9/7 Calorie Echo Bike or Bike ErgRest 3 minutes, then...B. 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:3 Push Presses (135/93 lb)6 Burpee Box Jump-Overs (24/20")9/7 Calorie Row or Ski

"BURN"

A. Tabata x 2 rounds (6 minutes) of:Air SquatsHollow Hold or RockKip Swings on BarPlank Shoulder TapsRest 1 minute, then…B. Four rounds (8 minutes) of:30 Second Bike or Row @easy30 Second Bike or Row @ 80%30 Second Bike or Row @easy30 Second Bike or Row @ 90%Rest 2 minutes, then…C. Four sets against a 90-second running clock:18 Wall BallsBurpees x Max Reps in Remaining TimeRest 90 seconds between sets

"ENDURANCE"

Bike Erg WorkoutFive sets of:2 minutes @ 80-85% effort1 minute @ 85-90%30 seconds @ 90-95%3 minutes @ 50% effort