Saturday 5.15.2021

"FITNESS" & "PERFORMANCE"

In teams of two, alternating movements, complete as many rounds and reps as possible in 30 minutes of:20/15 Calories of Rowing, Ski Erg, or Concept 2 Bike Erg20 Box Jump-Overs (24/20")20 Push Presses (95/65 lb) or Dumbbell Push Presses20 Wall Balls (20/14 lb)20 Hang Power Cleans (95/65 lb) or Kettlebell SwingsPartners will alternate movements throughout, so Partner A performs 20 Calories, Partner B performs 20 Box Jump-Overs, Partner A performs 20 Push Presses, and so on.

"BURN"

11 minutes @easy to moderate pace of:1 Rope Climb or 5 Pull-ups or 9 Ring Rows3 Pistols or Cossack Squats (each leg)5 Bodyweight Get-Ups7 Calorie Ski, Row, or BikeRest 1 minute, then….9 minutes @tougher pace of:5 Burpees7 Ball Slams9 Calorie Ski, Row, or BikeRest 1 minute, then…7 minutes of:20 Second Ski, Row, or Bike @very high effort (*try to go a little harder each set)40 Second Rest Walk

"ENDURANCE"

See Coach Jake's Endurance Programming for this week by clicking here