Saturday 1.11.2020

 

“FITNESS”

In teams of two, complete the following for time:
400 Meter Run (together)
80 Alternating Single-Arm Dumbbell Snatches
400 Meter Run (together)
60 Dumbbell Push Presses
400 Meter Run (together)
40 Burpee Box Jump-Over or Step-Overs
400 Meter Run (together)
20 Dumbbell Renegade Rows (push-up, row left, push-up, row right = 1 rep)
400 Meter Run (together)

“PERFORMANCE”

In teams of two, complete the following for time:
400 Meter Run (together)
80 Power Cleans (135/93 lbs)
400 Meter Run (together)
60 Shoulder to Overhead (135/93 lbs)
400 Meter Run (together)
40 Burpee Box Jump-Overs (24/20″)
400 Meter Run (together)
20 Bar Muscle-Ups
400 Meter Run (together)

“BURN”

A. Four sets of:
30 Seconds of Rowing
30 Seconds of Bear Crawl
30 Seconds of Air Squats
Rest 30 seconds

Rest 1 minute, then…

B. Every minute, on the minute, for 8 minutes:
Minute 1 — 4-6 Burpee Dumbbell Box Walk-Overs
Minute 2 — 6-8 Calorie Ski @high effort

Rest 1 minute then…

C. Four rounds of:
30 Second Side Plank Left
30 Second Side Plank Right
30 Second Bike @ hard pace
30 Second Farmer’s Carry

“ENDURANCE”

4 Minute Bike Erg @80-85% effort
Rest walk 2 minutes
x 4-6 sets

*Goal is to achieve the same distance each interval