Tuesday 6.17.2025

“FITNESS”

A. Three or Four sets of:
Supinated Grip Barbell or Dual Dumbbell Bent Over Row x 8-10 reps @ 21X0
Rest 30 seconds
Dumbbell Goblet Lateral Box Step Up x 6-8 reps each leg
Rest 30 seconds
Bottoms Up Kettlebell Carry x 60ft each arm
Rest 60 seconds

B. Against a 10-minute clock, complete:
3.6.9.12.15...
Push-ups (or a challenging variation)
Calorie Row, Ski, or Bike
*15 Russian Kettlebell Swings after each set

C. Same as "Performance"

“PERFORMANCE”

A. Four or Five sets of:
Snatch w/Pause at Knee x 1.1.1
(Pause 2 seconds at mid-patella, then snatch. Drop the bar, rest 5-10 seconds, and repeat for 3 reps each set)
Rest 2 minutes between sets

We are progressing this week from the Power Snatch into the Full Snatch; focus on solid mechanics and speed.

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

B. Complete as many rounds and reps as possible in 10 minutes of:
10 Double-Unders
1 Power Snatch (115/73 lbs)
20 Double-Unders
2 Power Snatches
30 Double-Unders
3 Power Snatches
…and so on, following this sequence for 10 minutes.

C. Two or three sets of:
10-15 Kettlebell Horn Curls @ 20X0
Rest 20-30 seconds
10-15 Bent over Reverse Flies @ 20X0
Rest 20-30 seconds

“ENDURANCE (AKA SWEAT SESH)”

30 Second Bike or Run @ 80%
Rest 30 seconds
x 16 rounds

Rest 2 minutes

30 Second Bike or Run @85%
Rest 30 seconds
x 16 rounds

*Use similar paces to two weeks ago, for an increased number of total sets.