Thursday 5.8.2025

“FITNESS”

A. Three or four sets of:
Seated Box Jumps x 4-6 reps (or Russian Step Ups x 6-8 reps each side)
Rest 30 seconds
Cross-Body Uneven Carry (heavier DB/KB in Farmer’s Hold, lighter DB overhead) x 120 ft (switch sides halfway)
Rest 30 seconds
Side Plank or Star Plank Hold x 20-40 seconds each side
Rest 60 seconds

B. Every 6 minutes, for 18 minutes (3 sets) for times:
500 Meter Row
20/15 Calorie Echo Bike
15 Dumbbell Push Presses

Please adjust distances/reps as needed to ensure at least 60 seconds of rest between sets.

“PERFORMANCE”

A. Every 2:30, for 15 minutes (6 sets):
Split Jerk x 3 reps

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

*Use this week to get acquainted (or reacquainted) with performing the Split Jerk from the rack.

B. Every 6 minutes, for 18 minutes (3 sets) for times:
500 Meter Row
20/15 Calorie Echo Bike
15 Dumbbell Push Presses (50/35 lb)

Please adjust distances/reps as needed to ensure at least 60 seconds of rest between sets.

“ENDURANCE (AKA SWEAT SESH)”

Eight to Ten sets of:
45 Second Run
Rest 15 seconds
45 Second Ski
Rest 15 seconds
45 Second Echo Bike
Rest 75 seconds