Tuesday 9.1.2026

“FITNESS” & “PERFORMANCE”

Against a 7-minute clock, complete:
3-5-7-9-11.....
Calorie Row
Box Jumps or Step-Ups (24/20”)

Rest 3 minutes, then...

Against a 7-minute clock, complete:
3-5-7-9-11.....
Calorie Ski
Wall Balls (20/14 lb)

Rest 3 minutes, then...

Against a 7-minute clock, complete:
3-5-7-9-11.....
Calorie Bike Erg
Hang Power Cleans (115/73 lb) or Dumbbell Hang Power Cleans

then…

Optional Accessory Work
Two or Three sets of:
Front Leaning Rest on Rings x 30-60 seconds
DB External Rotations x 8-10 reps each arm @ 3010

Cooldown
Pigeon Stretch x 40-60 seconds each side
Banded Lat Stretch x 30-40 seconds each side

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg or Run
5 minute easy Bike or Run
*at the top of each minute, go hard for 15 seconds

then...

90 Second Bike or Run @ 80-85% effort
Rest walk 60 seconds
x 6 rounds

Rest 2 minutes
x 2 sets