Tuesday 9.29.2026

“FITNESS” & “PERFORMANCE”

A. Speed/Plyo
Every 2 minutes, for 12 minutes (6 sets):
2 Hang Power Cleans
followed by...
2-3 Tall Box Jumps
​
Hang Power Clean Loading:
Sets 1-2: Easy
Set 3-4: Moderate
Set 5-6: Challenging

OR

Every minute, on the minute, for 12 minutes (4 sets):
Minute 1 — 4-6 Tall Box Jumps or Russian Step-Ups each leg
Minute 2 — 6-8 Half Kneeling Lateral Medball Slams each side
Minute 3 — 12-20 Tall Plank Knee to Elbow on Sliders

B. Conditioning
Every 3 minutes, for 15 minutes (5 sets):
Run 200 Meters
8-12 Toes to Bar
4-6 Single Arm Devil's Presses

*Choose a rep count on the Toes to Bar that allows you to stay unbroken for the first 2-3 sets.

C. Optional Core/Accessory Work
Two sets of:
Single Arm Trap-3 Raise x 8-12 reps each arm
Rest as needed
Side Plank x 20-40 seconds each side
Rest as needed

“ENDURANCE (AKA SWEAT SESH)”

1200 Meter Bike @80%
Rest walk 45-60 seconds
600 Meter Run or Row @85%
Rest walk 45-60 seconds
400 Meter Bike @90%
Rest 2 minutes
x 4 rounds