Saturday 3.14.2025

“FITNESS” & “PERFORMANCE”

In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 25 minutes of:
50 Hang Power Cleans (95/63 lb) or Russian Kettlebell Swings
50 Box Jump-Overs (24/20")
50 Push Presses (95/63 lb) or Dumbbell Push Presses
50 Calorie Bike, Ski, or Row

*Split the reps/cals between partners however you see fit.

Optional Core Finisher:
Three sets of:
Single Arm Kettlebell Farmer’s Carry x 100 feet/side
Piked Leg Lift-Overs x 20-40 seconds
Rest 60-90 seconds

“BURN”

Complete as many rounds and reps as possible in 8 minutes @75-80% effort:
8 Goblet Curtsy Lunges
12 Plank Shoulder Taps
8 Air Squats
12 Tuck-Ups

followed by…

Against a 2-minute clock, complete:
10 Russian Kettlebell Swings
10 Lateral Hops Over the Kettlebell
150 Meter Row, Ski, or 300 Meter Bike
Burpees x Max Reps in remainder

Rest 60 seconds, and complete 5 sets for max reps

followed by…

Three sets of:
20 Second Plank from Elbows
20 Second Side Plank Left Side
20 Second Plank from Elbows
20 Second Side Plank Right Side
Rest 40 seconds

“ENDURANCE (AKA SWEAT SESH)”

40 minutes @continuous effort:
800m Echo Bike or Bike Erg
10 No-Push-up Burpees (sprawls)
200 Meter Run or Row
15 Hollow Rocks
40 Double-Unders or 80 Singles