Tuesday 3.24.2026

“FITNESS”

A. Take 12 minutes to cycle through the following Kettlebell circuit, taking minimal rest between movements:
2-3 Half Turkish Get Ups each arm
8-12 Single Arm Kettlebell Swings each arm
12-16 Quadruped Plank Kettlebell Pull Throughs

Choose a loading that allows for fluid movement. If it feels easy after 6 minutes, try a heavier KB.

B. & C. Same as "Performance"

“PERFORMANCE”

A. Every 90 seconds, for 12 minutes (8 sets):
Hang Snatch (from the knee) x 2 reps

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

B. Against a 7-minute clock, complete:
3-5-7-9-11...
Dual Dumbbell Hang Clean & Jerks
*5/4 Calorie Echo Bike after each set

Rest 3 minutes, then...

Against a 7-minute clock, complete:
3-5-7-9-11...
Dumbbell Front Squats
*5/4 Calorie Row after each set

C. (Optional) Two sets of:
Elbow on Knee External Rotations x 8-12 reps each arm
Rest as needed
Side Plank Reverse Flies x 8-12 reps each side
Rest as needed

“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