Tuesday 4.14.2026

“FITNESS” & “PERFORMANCE”

A. Every 90 seconds, for 12 minutes (8 sets) of:
Power Clean + Jerk
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Sets 1-2: Easy
Sets 3-4: Moderate
Sets 5-6: Moderate-Challenging
Sets 7-8: Challenging

Add load each set if good technique allows. Use whichever type of Jerk you prefer (Push Jerk or Split Jerk).

OR

Three or four sets of:
Goblet Russian Step Up x 8 reps each leg
Rest 30 seconds
Single Arm Overhead Dumbbell or Kettlebell Carry x 60 feet each arm
Rest 30-60 seconds

B. Every minute, on the minute, for 25 minutes (5 sets of each):
Minute 1 — 4-8 Single Arm Dumbbell Hang Clean & Jerks each arm*
Minute 2 — 30-50 Double-Unders or 100-150 Meter Run
Minute 3 — 10-15 Toes to Bar or Hanging Knee Tucks
Minute 4 — 60 second Bike, Ski, or Row for Max Calories
Minute 5 — Rest
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*Try to challenge yourself with the Dumbbell weight today, working within the prescribed rep range. You may choose to keep the reps lower, and try to push the loading, or go for more reps at a lighter to moderate weight.
*You should be able to complete each station without running over on any minute, and keep your Calories on the cyclical work relatively consistent (track calories achieved each round).

“ENDURANCE (AKA SWEAT SESH)”

35-49 minutes (5-7 rounds) @ steady effort of:
3 Minute Bike
2 Minute Run or Row
1 Minute Ski
1 Minute Plank (20 Second Side Plank Left + 20 Second Forward + 20 Second Side Plank Left)