Tuesday 5.12.2026

*Coach’s Notes: We are starting today’s session with some Plyometric movements to work on speed and power. Try to be as explosive as possible on the jumps and ball slams, practicing using your whole body to create force!

“FITNESS” & “PERFORMANCE”

A. Plyo/Rotational Warm-up
Every minute, on the minute, for 8 minutes (4 sets of each):
Minute 1 — 4 Seated Box Jumps (or 4-6 Russian Step Ups each leg)
Minute 2 — 6-8 Lateral Arc Medball Slams each side

Challenge yourself with taller box heights as you get warmer.

B. Five or six sets of:
Hang Power Clean (from the knee) x 3 reps
Rest 90-120 seconds

*Pause for 1-second in the starting position (bar at knees) on each rep

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

OR

Three sets of:
Staggered Stance Romanian Deadlift (Barbell or KBs) x 8 reps each leg @ 30X0
Rest 30 seconds
Banded Face Pulls x 15 reps
Rest 60 seconds

*Choose a loading that makes your final sets an 8/10 RPE

C. Against a 3-minute clock, complete:
200 Meter Run
200 Meter Ski (or Row)
Max Reps of Single Arm Devil's Presses in time remaining

Rest 60 seconds, and complete four sets for max reps.

*Larger classes should stagger starts by 2 minutes; If there are not enough Ski Ergs, substitute a Row for those that didn't do Monday's workout.

Cooldown
Pigeon Stretch x 30 sec/side
Childs Pose x 40-60 seconds

“ENDURANCE (AKA SWEAT SESH)”

Every 5 minutes, for 30 minutes (6 sets):
600 Meter Bike Erg
300 Meter Run or Row
200 Meter Ski

*Adjust distances to ensure that you get at least 60 seconds of rest between sets.