Saturday 2.9.2019

 

*Reminder: Rowing Clinic is this Saturday at 10:30am.  Come and improve your technique on the Erg!

“FITNESS” & “PERFORMANCE”

In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements:
60 seconds of Assault Bike (for Calories)
60 seconds of Rest
60 seconds of Push Press (75/53 lbs)
60 seconds of Rest
60 seconds of Ski Erg (for Calories)
60 seconds of Rest
60 seconds of Push-ups
60 seconds of Rest
60 seconds of Anchored Sit-Ups
60 seconds of Rest

One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds. Each partner will cycle through until they complete each station three times.

“COMPETITION”

Same as Performance

“ENDURANCE”

Eight sets of:
Row 30 seconds @90%
Rest 30 seconds

Rest 4 minutes, then…

Eight sets of:
Run 30 seconds @90%
Rest 30 seconds

Rest 4 minutes, then…

Eight sets of:
Assault Bike 30 seconds @90%
Rest 30 seconds

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