Monday 7.14.2025

“FITNESS”

A. Three or Four sets of:
Romanian Deadlift (Barbell or Dumbbells) x 6-8 reps @ 3010 (RPE 8-9/10)
Rest 20-30 seconds
Single Arm KB Front Racked Reverse Lunge x 8-10 reps each leg @ 2010
Rest 20-30 seconds
Banded Pallof Press x 10-12 reps each side
Rest 40-60 seconds

Perform 1-2 warm-up sets on the Romanian Deadlift to find an appropriate starting weight. Build in load if needed to hit the recommended effort.

B. & C. Same as "Performance"

“PERFORMANCE”

A. Every 2 minutes, for 16 minutes (8 sets):
2 Hang Cleans + 1 Jerk

Sets 1-2: Easy
Sets 3-4: Moderate
Sets 5-6: Moderate-Challenging
Sets 7-8: Challenging

Build in load as technique allows.

B. Every 3 minutes, for 15 minutes (5 sets):
Run 200 Meters
12 Single Arm Dumbbell Hang Clean & Jerks
6 Burpees

Choose a dumbbell loading that will challenge you here.

C. (Optional) Two or three sets of:
Supinated Grip Band Pull Aparts x 10-15 reps
Side Plank or Weighted Side Plank x 20-30 seconds each side
Rest as needed

“ENDURANCE (AKA SWEAT SESH)”

Every 6 minutes, for 30 minutes (5 sets), for times:
100 Meter Run
200 Meter Ski
300 Meter Row
400 Meter Bike Erg