Tuesday 8.27.2024

*Coach’s Notes: Day 8 is the final day of the first week of our cycle. The day will feature some form of Gymnastics or Skill-based component, followed by capacity-based conditioning.

As a note, while we haven’t done this 24-minute EMOM in class since last year, it did appear as a “BURN” workout back in May; if you completed if that day, you can either choose to switch up which machines you choose, or perform it the same way and try to get more reps and/or calories.

“FITNESS” & “PERFORMANCE”

Three sets of:
Dumbbell Half Turkish Get-Ups x 3-4 reps each arm (slow and controlled here)
Rest 30 seconds
Single Arm Kettlebell Front Rack Carry x 100ft each arm
Rest 30 seconds

B. Every minute, on the minute, for 24 minutes (4 sets):
Minute 1 – 60 seconds of Bike Erg or Echo Bike
Minute 2 – 45 seconds of Single Arm Devil's Presses (50/35 lb)
Minute 3 – 30 seconds of Hollow Hold
Minute 4 – 60 seconds of Ski Erg or Rowing
Minute 5 – 45 seconds of Box Jump-Overs (24/20")
Minute 6 – 30 seconds of Front-Leaning Rest on Rings (or Side Planks or Plank from Elbows if you did these yesterday)

*If you want to keep track, note your Calories and reps achieved each round.

“ENDURANCE (AKA SWEAT SESH)”

Every 4 minutes, for 28 minutes (7 sets):
200/150m Row or Run
400/300m Bike
200/150m Ski

**Aiming to complete your first four sets comfortably under 3 minutes each.