Monday 5.19.2025

“FITNESS”

A. Three sets of:
Dumbbell Russian Step Ups x 6-8 reps each leg
Rest 30 seconds
Tempo Push-ups or Deficit Push-ups x 8-12 reps @ 21X1
Rest 30 seconds
Side Plank Banded Row x 10-15 reps each arm @ 2011
Rest 60 seconds

B. Same as "Performance"

“PERFORMANCE”

A. Every 2 minutes, for 12 minutes (6 sets):
3 Hang Power Snatches
followed by...
3 Tall Box Jumps

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

Increase the height on the box as you feel able, but focus on achieving a soft landing each time.

B. Complete as many rounds and reps as possible in 6 minutes of:
12/9 Calorie Ski
6 Burpees

Rest 2 minutes, then…

Complete as many rounds and reps as possible in 6 minutes of:
12/9 Calorie Bike Erg
90-ft Sandbag Carry

Rest 2 minutes, then…

Complete as many rounds and reps as possible in 6 minutes of:
12/9 Calorie Row
12 Wall Balls

“ENDURANCE (AKA SWEAT SESH)”

Every 3 minutes, for 36-45 minutes (4-5 sets of each):
Station 1 — 400/360 Meter Ski or Run
Station 2 — 400/360 Meter Row
Station 3 — 800/720 Meter Bike Erg