Wednesday 11.12.2025

“FITNESS”

A. Cycle through the following circuit for 10-12 minutes (3-4 total rounds), with a focus on movement quality:
6-8 Cossack Squats each leg @ 20X0 (use DBs in a low hold if you are able to load these — or use a hand assist if needed)
8-12 Ring Rows @ 20X0
160-ft Mixed Rack Overhead Carries (switch after 80-ft — 40ft down and back)

Move through this all at a pace that allows for excellent range of motion and control, resting as needed between exercises.

B. Same as "Performance"

“PERFORMANCE”

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

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

Build in load as technique allows today.

B. Every minute, on the minute, for 24 minutes (6 sets):
Minute 1 — 6-8 Alternating Hang Dumbbell Snatches + 8-10 Box Jump-Overs or Step-Overs
Minute 2 — 240-360 Meter Bike Erg
Minute 3 — 4-6 Burpees + 10-12 Plank Dumbbell Pull Throughs
Minute 4 — 120-180 Meter Ski Erg
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*Choose a distance on the Bike and Ski that will allow you to complete your first sets comfortably under 45 seconds. If you are unsure, start in the middle (300m and 150m, respectively) and scale up or down as needed.

“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.