Wednesday 4.16.2025

“FITNESS”

A. Three sets of:
Staggered Stance Landmine Press x 8-10 reps/arm @ 20X0
Rest 30 seconds
Ring Rows x 10-15 reps @ 20X0
Rest 30 seconds
Banded Face Pulls x 15-20 reps @ 20X0
Rest 30 seconds
Wall Sit Hold x 40-60 seconds
Rest 60 seconds

B. For time:
40/32 Calorie Echo Bike
60 Russian Kettlebell Swings
40/32 Calorie Row

Compare to 5.24.2024

“PERFORMANCE”

A. Every 90 seconds, for 15 minutes (10 sets) of:
Power Clean + Jerk

Sets 1-2: Easy
Sets 3-6: Moderate
Sets 7-8: Moderate-Challenging
Sets 9-10: Challenging

B. For time:
40/32 Calorie Echo Bike
30 Power Cleans (135/93 lb)
40/32 Calorie Row

Compare to 5.24.2024

“ENDURANCE (AKA SWEAT SESH)”

35-49 minutes (5-7 rounds) @ steady effort of:
3 Minute Bike
2 Minute Run or Row
1 Minute Ski
1 Minute Plank (20 Second Side Plank Left + 20 Second Forward + 20 Second Side Plank Left)