Friday 2.28.2025

“FITNESS”

A. Three sets of of:
Filly Carry x 120 feet (switch sides halfway)
Rest 30 seconds
Tall Box Jump x 4-6 reps
(Jump as high as possible and land softly on the box. Step down and take a pause to reset yourself after each rep) or Russian Step-Ups x 6-8 each leg
Rest 30 seconds
Side Plank Rotations x 10-15 each side
Rest 30-60 seconds

B. Every 6 minutes, for 24 minutes (4 sets) of:
300 Meter Row
12 Single Arm Dumbbell Thrusters (6 each arm)
300 Meter Run
12 Alternating Dumbbell Snatches (6 each arm)

*Choose a Dumbbell load that will challenge you to complete these sets unbroken.
*Compare to 4.3.2024

“PERFORMANCE”

A. Take 12 minutes to build to 80-90% of your 1-RM Snatch, then...

B. Every 6 minutes, for 24 minutes (4 sets) of:
300 Meter Row
3 Snatches @ 70-75% of 1-RM Snatch
300 Meter Run
3 Snatches @ 70-75% of 1-RM Snatch

*These are full squat Snatches. Choose a load that allows for singles with relatively short breaks, but forces you to focus on crisp technique to complete each rep. A good range for the stronger people in the gym would be 135-155/93-103 lb, give or take.

*Compare to 4.3.2024

“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