Tuesday 11.4.2025

“FITNESS” & “PERFORMANCE”

A. Speed/Plyo
Every 2 minutes, for 12 minutes (6 sets):
2 Hang Power Cleans + 1 Power Clean*
followed by...
4 Broad Jumps

*Power Clean Complex Loading:
Sets 1-2: Easy
Set 3-5: Moderate
Set 6: Challenging

OR

Every 2 minutes, for 12 minutes (6 sets):
4 Broad Jumps or 6-8 Air Squats or Jumping Air Squats
10-12 Russian Kettlebell Swings
20-30 Plank Shoulder Taps as quickly as possible

B. Conditioning
Every 3 minutes, for 15 minutes (5 sets):
Run 200 Meters
8-12 Toes to Bar
4-6 Single Arm Devil's Presses

*Choose a rep count on the Toes to Bar that allows you to stay unbroken for the first 2-3 sets.

C. Core/Accessory
Two sets of:
Star Plank or Side Plank x 20-30 seconds each side
Rest as needed
Supinated Grip Band Pull Aparts x 15-20 reps
Rest as needed

“ENDURANCE (AKA SWEAT SESH)”

1200 Meter Bike @80%
Rest walk 45-60 seconds
600 Meter Run or Row @85%
Rest walk 45-60 seconds
400 Meter Bike @90%
Rest 2 minutes
x 4 rounds