Saturday 11.30.2019

 

“FITNESS” & “PERFORMANCE”

In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 250/200 Meter Ski or 500/400 Meter Bike Erg
Station 2 – 12 Dumbbell Box Walk-Overs (50/35 lb DBs)
Station 3 – 300/250 Meter Row
Station 4 – 24 Kettlebell Swings (24/16 kg)
Station 5 – Rest

*Teammates each start at a different station, and can only rotate through when all teammates have finished their work

“BURN”

7 Minutes @strength-based pace (3-4 rounds of):
Dumbbell Strict Press x 4-6 reps
Feet Elevated Ring Rows x 6-8 reps
Hammer Curls x 8-10 reps

Rest 1 minute, then…

7 Minutes @strength-based pace (3-4 rounds of):
Lateral Box Step-Ups w/DBs x 4-6/side
Dumbbell Plank Rows x 6-8/side
Banded Tricep Extensions x 10-12 reps

Rest 1 minute, then..

10 minutes @steady pace:
200m Run, Row, or Ski
15 Air Squats
10 Sit-ups

“ENDURANCE”

(Courtesy @aeorbiccapacity)
Run or Row Workout
4x (300m fast, 1 min easy or walk),
800m moderate, 2min rest,
2x (500m fast, 1min easy or walk),
600m moderate, 2min rest
3x (400m fast, 1min easy or walk)

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