Thursday 2.20.2025

“FITNESS”

A. Three or four sets of:
Supinated Grip Barbell Bent Over Row x 6-8 reps @ 21X0
Rest 45 seconds
Bottoms Up Single Arm KB Front Rack Carry x 60ft each arm
Rest 45 seconds

B. Same as "Performance"

“PERFORMANCE”

A. Every minute, on the minute, for 12 minutes:
Power Snatch x 1 rep

*Sets 1-3 – Easy
*Sets 4-6 – Moderate
*Sets 7-9 – Tougher
*Sets 10-12 – Max or Near Max Effort

Build in load as technique allows to today’s heavy single Power Snatch.

B. Every minute, on the minute, for 24 minutes (4 sets):
Minute 1 – 60 seconds of Bike Erg or Echo Bike
Minute 2 – 45 seconds of Single Arm Devil's Presses (50/35 lb)
Minute 3 – 30 seconds of Hollow Hold
Minute 4 – 60 seconds of Ski Erg or Rowing
Minute 5 – 45 seconds of Box Jump-Overs (24/20")
Minute 6 – 30 seconds of Front-Leaning Rest on Rings

*If you want to keep track, note your Calories and reps achieved each round.
*Compare to 8.27.2024

“ENDURANCE (AKA SWEAT SESH)”

Every 3 minutes, for 24-30 minutes (8-10 sets):
100 Meter Ski
200 Meter Row
300 Meter Bike Erg

Adjust the distances so that you are getting close to 60 seconds of rest each set (100m Ski, 150m Row, 200m Bike, for example)