“FITNESS” & “PERFORMANCE”
A. Three sets of:
Rotational Med Ball Throws x 6-8 each side
Broad Jumps (or Squat Jumps) x 4-6 reps
B. Every 2 minutes, for 12 minutes (6 sets):
Pause Power Clean x 2 reps
(pause for 2-seconds at just below the knee on each rep)
Set 1-2: Easy
Set 3-4: Moderate
Set 5-6: Challenging
OR
Three sets of:
Stagger Stance Romanian Deadlift x 6-8 reps each side @ 3011
Rest 30 seconds
Lateral X-Band Walks x 12-15 steps each side
Rest 60 seconds
C. Against a 10-minute clock, complete:
2.4.6.8.10...
Single Arm Dumbbell Hang Clean & Jerks (split reps between arms)
Box Jumps or Goblet Step Ups
*2 Strict Pull-ups (or 4 Ring Rows) after each set
“PUMP”
A. & B. See options above
C. Three sets of:
Kettlebell Horn Curls x 8-12 reps @ 20X0
Rest as needed
Single Leg KB Glute Bridge or Hip Thrust x 8-12 reps/side @ 20X0
Rest as needed
Try to increase loading or reps from last week (11.5.2026)
OR
Complete yesterdays Bench Press work if you missed it
“ENDURANCE (AKA SWEAT SESH)”
15-20 minutes @sustained pace:
20/15 Calorie Bike Erg
15/12 Calorie Row
10/9 Calorie Ski
Rest 5 minutes
x 2 sets
