Tuesday 7.15.2025

“FITNESS” & “PERFORMANCE”

A. Every 75 seconds, for 11:15 (3 sets of each):
Minute 1 – Handstand Hold Work x 30-45 seconds
(against a wall, freestanding, or HS walking)
Minute 2 – Double-Unders or Jump Rope Practice x 45 seconds
(this should be skill work, not a max effort; if you are proficient at Double-Unders, try to work on Triple Unders)
Minute 3 – Hollow Hold or Rock x 30-45 seconds

B. Complete as many rounds and reps as possible in 6 minutes of:
3 Toes to Bar (or Hanging Knee Tucks)
6 Box Jump-Overs (or Step-Overs)
9/7 Calorie Row

Rest 2 minutes, then...

Complete as many rounds and reps as possible in 6 minutes of:
60-ft Sandbag Carry (or other loaded carry)
6/5 Calorie Echo Bike
6 Push-ups or Ring Dips

Rest 2 minutes, then...

Repeat for a second time through each AMRAP (32 minutes total — 24 minutes of work)

“ENDURANCE (AKA SWEAT SESH)”

Every 6 minutes, for 30 minutes (5 sets), for times:
100 Meter Run
200 Meter Ski
300 Meter Row
400 Meter Bike Erg