Tuesday 1.7.2025

“FITNESS”

A. Three working sets of:
Half Kneeling Single Arm Dumbbell Press x 8-10 reps each arm @ 20X0
Rest 30 seconds
Mixed Rack Kettlebell Overhead Carry x 120 feet (switch sides halfway)
Rest 30 seconds
Weighted Flutter Kicks x 30-40 seconds
Rest 60 seconds

B. Every 3 minutes, for 9 minutes (3 sets):
8 Alternating Dumbbell Snatches
15-20 Calorie Row

Rest 1-2 minutes, then...

C. Every 3 minutes, for 9 minutes (3 sets):
12 Dumbbell Push Presses
10-15 Calorie Echo Bike

Your goal for each portion is to have at least 60 seconds of rest before starting your next interval. Choose a loading on the Push Presses that will challenge you to complete your sets unbroken.

“PERFORMANCE”

A. Every 90 seconds, for 12 minutes (8 sets):
Halting Snatch Deadlift + Snatch Pull + Power Snatch

Build in load as technique allows, but aim to keep things on the lighter side this week to dial in proper positions and mechanics.
On the Halting Snatch Deadlift, pause for 1-2 seconds at the upper thigh before lowering back down to the floor.

B. Every 3 minutes, for 9 minutes (3 sets):
8 Power Snatches (choose a weight you can cycle unbroken)
20/16 Calorie Row

Rest 1-2 minutes, then...

C. Every 3 minutes, for 9 minutes (3 sets):
12 Barbell or Dumbbell Push Presses
15/12 Calorie Echo Bike

Your goal for each portion is to have at least 60 seconds of rest before starting your next interval. Choose a loading on the Push Presses that will challenge you to complete your sets unbroken.

“ENDURANCE (AKA SWEAT SESH)”

15-20 minutes @sustained pace:
20/15 Calorie Bike Erg
15/12 Calorie Row
10/9 Calorie Ski

Rest 5 minutes
x 2 sets