Tuesday 12.16.2025

“FITNESS” & “PERFORMANCE”

A. Every 90 seconds, for 12 minutes (8 sets):
Power Clean x 2 reps

Sets 1-2: Easy
Sets 3-6: Moderate
Sets 7-8: Challenging

OR

Every minute, on the minute, for 12 minutes (4 sets):
Minute 1 — 4-6 Tall Box Jumps or Russian Step Ups each leg
Minute 2 — 6-10 Single Arm Russian Kettlebell Swings each arm
Minute 3 — 20 Second Side Plank Hold each side

B. Every 3 minutes, for 18 minutes (6 sets):
12/10 Calorie Ski
90-ft Farmer's Carry
12/10 Calorie Bike Erg

Record your time to complete each set, with the goal of tough but sustainable pacing. Groups will stagger by 1 minute, so adjust the Calories accordingly to allow for this.

“ENDURANCE (AKA SWEAT SESH)”

Every 5 minutes, for 30 minutes (6 sets):
500-600 Meter Bike Erg
250-300 Meter Run or Row
150-200 Meter Ski

*Adjust distances to ensure that you get at least 60 seconds of rest between sets.