Wednesday 6.25.2025

“FITNESS”

A. Three or four sets (12-15 minutes) of:
Mixed Rack Overhead Kettlebell Carry x 120ft (switch sides at 60-ft — walk slowly here)
Tall Box Jumps x 4-6 reps or Lateral Box Step Ups x 6-8 reps each leg
Banded Face Pull x 12-15 reps @ 20X0

B. & C. Same as "Performance"

“PERFORMANCE”

A. Five or Six sets of:
Snatch w/Pause at Knee + Snatch
(Pause 2 seconds at mid-patella, then snatch; drop the bar, and perform a snatch with no pause)
Rest 90-120 seconds between sets

Sets 1-2: Easy
Sets 3-5: Moderate
Set 6: Challenging

B. Against a 5-minute clock, complete:
1-2-3-4-5-6...
Burpee Pull-ups (Advanced: Burpee Bar Muscle-Ups)
*5/4 Calorie Row, Bike, or Ski after each set

Rest 1-2 minutes, then...

Against a 5-minute clock, complete:
2-4-6-8-10...
Alternating Dumbbell Snatches (Advanced: 70/50 lb)
*5/4 Calorie Row, Bike, or Ski after each set

C. (Optional) Two or three sets of:
10-12 Zottman Curls @ 20X0
Rest 20-30 seconds
20-30 Second Side Plank or Star Plank each side
Rest 20-30 seconds

“ENDURANCE (AKA SWEAT SESH)”

Every 5 minutes, for 30 minutes (6 sets):
500-600 Meter Bike Erg
250-300 Meter Run or Row
150-200 Meter Ski

*Adjust distances to ensure that you get at least 60 seconds of rest between sets.