Monday 6.1.2026

“FITNESS”

A. Plyo/Rotational Warm-up
Every minute, on the minute, for 8 minutes (4 sets of each):
Minute 1 — 4 Seated Box Jumps (or 4-6 Russian Step Ups each leg)
Minute 2 — 6 Lateral Arc Medball Slams each side

Challenge yourself with taller box heights as you get warmer.

B. Three or four sets of:
Staggered Stance Romanian Deadlift (Barbell or KBs) x 6-8 reps each leg @ 30X0
Rest 30 seconds
Banded Face Pulls x 15 reps
Rest 60 seconds

*Choose a loading that makes your final sets an 8/10 RPE

C. Against a 12-minute running clock:
1 Strict Pull-up
2 Alternating Dumbbell Snatches
3 Box Jump-Overs
2 Strict Pull-ups
4 Alternating Dumbbell Snatches
6 Box Jump-Overs
3 Strict Pull-ups
6 Alternating Dumbbell Snatches
9 Box Jump-Overs
...and so on
​
*For your convenience:
4/8/12
5/10/15
6/12/18
7/14/21
8/16/24
9/18/27
10/20/30

Cooldown
Pigeon Stretch x 30 sec/side
Childs Pose x 40-60 seconds

“PERFORMANCE”

A. Plyo/Rotational Warm-up
Every minute, on the minute, for 8 minutes (4 sets of each):
Minute 1 — 3-4 Seated Box Jumps (or 4-6 Russian Step Ups each leg)
Minute 2 — 6 Lateral Arc Medball Slams each side

Challenge yourself with taller box heights as you get warmer.

B. Five or six sets of:
Hang Squat Clean (from the knee) x 2 reps
Rest 90-120 seconds

*Pause for 1-second in the starting position (bar at knees) on each rep

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

C. Against a 12-minute running clock:
1 Bar Muscle-Up (or Strict Pull-up)
2 Alternating Dumbbell Snatches (50/35 lb)
3 Box Jump-Overs (24/20")
2 Bar Muscle-Ups
4 Alternating Dumbbell Snatches
6 Box Jump-Overs
3 Bar Muscle-Ups
6 Alternating Dumbbell Snatches
9 Box Jump-Overs
...and so on
​
*For your convenience:
4/8/12
5/10/15
6/12/18
7/14/21
8/16/24
9/18/27
10/20/30

Cooldown
Pigeon Stretch x 30 sec/side
Childs Pose x 40-60 seconds

“PUMP”

A. & B. Same as "Fitness" or "Performance"

C. "PUMP" Hypertrophy Work
Three or four sets, not for time, of:
6-8 Goblet Cyclist Squats @ 30X0
8-10/side Single Arm Chainsaw Rows @ 20X0
12-20 Plank Walk-Ups

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg
30sec at easy pace,
90sec at moderate pace
45sec at easy pace
75sec at fastish pace
60sec at easy pace
60sec at fast pace
75sec at easy pace
45sec at faster pace
90sec at easy pace
30sec sprint

Rest 3 minutes
x 3 sets