Monday 8.24.2026

“FITNESS” & “PERFORMANCE”

A. Plyo warm-up
Three sets of:
6-8/side Split Stance Rotational Medball Slams
4-6 Broad Jumps

Rest as needed between movements

B. Five or six sets of:
Push Press x 3 reps
Rest 2 minutes

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

OR

Three or four working sets of:
Half Kneeling Landmine Press x 8-10 each arm @ 21X1
Rest 30 seconds
Kettlebell Gorilla Rows x 16-20 reps @ 20X0
Rest 60 seconds

Loading on the Landmine Press should build from a 6/10 to 9/10 RPE over your working sets.

C. Against a 3-minute clock, complete:
120-ft Dual Kettlebell Front Rack Carry
30/24 Calorie Row
Burpee Pull-ups (or Burpees to target) x Max reps in time remaining

Rest 60 seconds, and complete three sets for max reps. Groups of over 12 people should stagger their start times by 2 minutes

“PUMP”

A. & B. Same as above

C. "PUMP" Strength/Hypertrophy
Three sets of:
Alternating Dumbbell Step Ups x 6-8 reps each leg (use a lower box for these)
Rest 30 seconds
Alternating Top Down Glute Bridge Dumbbell Floor Press x 8-10 reps each arm @ 20X0
Rest 30 seconds
Dumbbell Tall Plank Knee to Elbows x 40-60 seconds
Rest 60 seconds

“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.