Thursday 10.30.2025

“FITNESS” & “PERFORMANCE”

A. Plyo/Speed Strength
Every minute, on the minute, for 12 minutes (6 sets):
Minute 1 — 3 Hang Power Snatches
Minute 2 — 3-5 Seated Box Jumps

Hang Power Snatch Loading:
Sets 1-2: Easy
Set 3-5: Moderate
Set 6: Challenging

OR

Every minute, on the minute, for 12 minutes (6 sets):
Minute 1 — 5-7/side Single Arm Russian Kettlebell Swings (work on an powerful, explosive swing, fully extending the legs and hips)
Minute 2 — 3-5 Seated Box Jumps or 5-7/side Russian Step Ups

B. Complete as many rounds and reps as possible in 3 minutes of:
9 Ball Slams
6/5 Cal Row
​
Rest 1 minute, then…
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Complete as many rounds and reps as possible in 3 minutes of:
12 Walking Lunges
6/5 Calorie Ski
​
Rest 1 minute, then….
​
Complete as many rounds and reps as possible in 3 minutes of:
6 Burpees
6/5 Calorie Bike Erg
​
Rest 1 minute, then…
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Repeat for a second round through of each station (24 minutes total — 18 minutes of work).

“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.