Monday 3.24.2025

“FITNESS”

A. Three sets of:
Half Kneeling Single Arm Dumbbell Press x 8-10 reps each arm @ 20X0
Rest 30 seconds
Alternating Goblet Cossack Squats x 10-12 reps (5-6/side) @ 20X0
Rest 30 seconds
Kettlebell Gorilla Rows x 12-16 reps (6-8/side)
Rest 30 seconds
Front Leaning Rest on Rings x 30-40 seconds
Rest 60 seconds

B. Against a 7-minute clock, complete:
3.5.7.9.11.13...
Russian Kettlebell Swings
*5/4 Calorie Echo Bike after each set

Rest 3 minutes, then...

Against a 7-minute clock, complete:
3.5.7.9.11.13...
Hand Release Push-ups
*5/4 Calorie Row after each set

“PERFORMANCE”

A. Every 90 seconds, for 15 minutes (10 sets):
Hang Snatch + Snatch

Sets 1-2: Easy
Sets 3-6: Moderate
Sets 7-8: Moderate-Challenging
Sets 9-10: Challenging

B. Against a 7-minute clock, complete:
1.3.5.7.9.11...
Power Snatches (115/73 lb)
*5/4 Calorie Echo Bike after each set

Rest 3 minutes, then...

Against a 7-minute clock, complete:
1.3.5.7.9.11...
Strict Handstand Push-ups
*5/4 Calorie Row after each set

“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