17 October

Training Session (7a)

A. 

WITH A TEAM OF 3: 12M EMOM: MIN 1: SKI CALS 25/15 CALS MIN 2: BIKE CALS 25/15 CALS MIN 3: ROW CALS 25/15 CALS

*Complete 1. 1 PERSON ON MACHINE. OTHER 2 PARTNERS CAN DO SYNCHRO POGO FACING BURPEES TO REDUCE # OF CALORIES EACH MINUTE. 2. FOR EXAMPLE, IF MINUTE ONE, YOU ONLY WANTED TO SKI 20 CALS THAT MINUTE, 2 PARTNERS WOULD HAVE TO COMPLETE 5 SYNCHRO POGO BURPEES DURING THAT MINUTE ALONG WITH COMPLETING 20 CALS ON THE SKI. 3. SCORE IS ROUNDS COMPLETED, TOTAL ROUNDS. PERFECT SCORE IS 12. REST 2M EVERY 2M FOR 12M EVEN: MUST COMPLETE 50 CALS USING ANY MACHINES DESIRED. ONE PERSON WORKING AT A TIME. ODD: 2 ROUNDS: 5-3-1 TNG CLEAN AND JERK (135/85) HEAVY SLAMBALLS (50/30)

*Complete

1. SCORE IS ROUNDS COMPLETED, 12 IS PERFECT. REST 2M EMOM FOR 6M CHOOSE 1 MACHINE AND CHOOSE 1 CALORIE COUNT TO COMPLETE EVERY ROUND.

*20 Cals (Bike) *Total Score of 38 Reps 1. EVERY MINUTE BEGINS WITH 4 SYNCHRO BURPEES 2. WITH REMAINING TIME, MUST HIT THAT NUMBER THAT WAS SELECTED BEFORE WORKOUT STARTED. 3. MUST HIT THE SAME NUMBER FOR ALL 6 MINUTES. IF YOU MISS YOUR NUMBER, TAKE YOUR LOWEST CALS COMPLETED AND CUT IT IN HALF, THAT IS YOUR SCORE. 4. TOTAL SCORE IS # OF ROUNDS OUT OF 12 FOR PART 1 + # OF ROUNDS OUT OF 6 FOR PART 2 + SCORE FOR PART 3 WHICH IS THE CALORIE NUMBER CHOSEN OR HALF OF THE LOWEST CALS COMPLETED IF FAILED.