Tuesday 5.27.2025

“FITNESS”

A. Three sets of:
Dumbbell Russian Step Ups x 6-8 reps each leg
(try to increase loading from last week)
Rest 30 seconds
Supinated Grip Ring Rows x 8-10 reps @ 2111
Rest 30 seconds
Jump Rope or Double-Under Practice x 40-60 seconds
Rest 60 seconds

B. Complete as many rounds and reps as possible in 15 minutes of:
15/12 Calorie Echo Bike or 20/15 Calorie Bike Erg
10 Alternating Dumbbell Snatches
5 Burpees
10 Dumbbell Goblet Reverse Lunges

C. (Optional) Two or three sets of:
Weighted Side Plank x 20-30 seconds each side
Rest 60 seconds between sets

“PERFORMANCE”

A. Every 2 minutes, for 12 minutes (6 sets):
2 Hang Power Snatches + 1 Power Snatch
followed by...
10-20 Double-Unders

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

*Try to increase loading from last week (5.19.2025)

B. Complete as many rounds and reps as possible in 15 minutes of:
15/12 Calorie Echo Bike
10 Power Snatches (95/63 lb)
5 Bar-Facing Burpees
10 Front Racked Reverse Lunges (95/63 lb)

C. (Optional) Two or three sets of:
Weighted Side Plank x 20-30 seconds each side
Rest 60 seconds between sets

“ENDURANCE (AKA SWEAT SESH)”

30 Second Bike or Run @80%
Rest 30 seconds
x 10 rounds

Rest 2 minutes

30 Second Bike or Run @85%
Rest 30 seconds
x 10 rounds

Rest 2 minutes

30 Second Bike or Run @90%
Rest 30 seconds
x 10 rounds

*Find a sustainable pace for our first 10 sets. Then increase our effort with each 10 sets.
Always aim to keep all sets within a % range at the same pace.