Tuesday 3.17.2026

“FITNESS”

A. Three or four sets of:
Strict Pull-ups x 4-8 reps or Pull-up Negatives x 3-5 reps w/4-5 second lowering
Right into...
Russian Kettlebell Swings x 10-15 reps
Right into...
Seated Box Jump x 4-6 reps OR Goblet Wall Sit x 20-40 seconds
Rest 60 seconds

B. In teams of two, with one partner working at a time, complete two sets for max reps/calories of:
2 minutes of Wall Balls
2 minutes of Rowing (for Calories)
2 minutes of Burpees
2 minutes of Echo Bike (for Calories)
Rest 2 minutes

“PERFORMANCE”

A. Every 2 minutes, for 12 minutes (6 sets):
Power Clean + Hang Clean + Jerk

Sets 1-2 – Easy
Sets 3-4 – Moderate
Sets 5-6 – Challenging

The Hang Clean should be performed with a full Squat.

B. Same as "Fitness"

“ENDURANCE (AKA SWEAT SESH)”

6 Minutes @85-90% effort:
8/6 Calorie Ski
8/6 Calorie Row
8/6 Calorie Bike
Rest walk 2 minutes
x 3-5 sets