Wednesday 7.23.2025

“FITNESS”

A. Three sets of:
Dumbbell Reverse Lunge to Knee Lift x 6-8 reps each leg @ 30X1
Rest 30 seconds
Ring Rows x 10-12 reps @ 21X1
Rest 30 seconds
Single Arm Russian Kettlebell Swings x 8-10 reps each arm
Rest 30 seconds
Side Plank Hold x 30-40 seconds each side
Rest 60-90 seconds

B. Same as "Performance"

“PERFORMANCE”

A. Every 2 minutes, for 16 minutes (8 sets) of:
Hang Clean + Clean + Jerk

Sets 1-2: Easy
Sets 3-4: Moderate
Sets 5-6: Moderate-Challenging
Sets 7-8: Challenging

Build in load as technique allows.

B. Every 6 minutes, for 18 minutes (3 sets):
400/320 Meter Row
12 Burpee Box Jump-Overs (or Step-Overs)
16/12 Calorie Echo Bike

*These should be high effort, "sprint" sets; adjust the numbers appropriately, such that you are getting at least 60 seconds of rest between sets

“ENDURANCE (AKA SWEAT SESH)”

30 Second Row
Rest 30 seconds
30 Second Bike Erg
Rest 30 seconds
30 Second Ski Erg
Rest 30 seconds
x 10 rounds (30 minutes)

Rounds 1-3: Warm-up
Rounds 4-5: Find your pace
Rounds 6-10: MAINTAIN PACE