Tuesday 8.26.2025

“FITNESS”

A. Three sets of:
Half Turkish Get Up x 2-3 reps each arm
Rest 30 seconds
Russian Step Up x 6-8 reps each leg
Rest 60 seconds

B. Same as "Performance"

“PERFORMANCE”

A. Every 90 seconds, for 12 minutes (8 sets):
Hang Power Snatch x 2-3 reps

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

Goal today is to work on speed; don't go so heavy that you are slow in getting under the bar.

B. Every 90 seconds, for 24 minutes (4 sets of each) for max calories:
Station 1 — 60 Seconds of Ski Erg (or Row) for Calories
Station 2 — 150-ft Filly Carry (Switch sides halfway)
Station 3 — 60 Seconds of Bike Erg (or Echo Bike) for Calories
Station 4 — 4-6 Strict Pull-ups (or 6-8 Chest-to-Bar Pull-ups) + 6-8 Burpees + 4-6 Strict Pull-ups (or 6-8 Chest-to-Bar Pull-ups)

“ENDURANCE (AKA SWEAT SESH)”

Every 4 minutes, for 28 minutes (7 sets):
200/150m Row or Run
400/300m Bike
200/150m Ski

**Aiming to complete your first four sets comfortably under 3 minutes each.