Thursday 8.14.2025

“FITNESS”

A. Three sets of:
Kettlebell Front Rack or Goblet Cyclist Squat x 8-10 reps @ 31X1 tempo
Rest 30 seconds
Bulgarian Ring Row x 10-12 reps @ 20X0 (pull the elbows out and away from the body on these)
Rest 30 seconds
Jump Rope/Double-Under Practice x 40-60 seconds
Rest 60 seconds

*If you completed the Cylist Squats on 8.7.2025, try to use the same weights (or slightly more), but for 2 extra reps each set.
*If you would like to avoid jumping, replace the Double-Under Practice with 40-60 seconds of Plank Walk-Ups or Handstand Hold Work

B. & C. Same as "Performance"

“PERFORMANCE”

A. Every 2 minutes, for 12 minutes (6 sets):
High Hang Clean x 3 reps

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

Work on speed in pulling under the bar, and receiving the barbell in a strong front rack position.

B. Complete as many rounds and reps as possible in 12 minutes of:
12/10 Calorie Bike, Ski, or Row
8 Chest-to-Bar Pull-ups or 4-6 Strict Pull-ups
12 Anchored Sit-Ups
8 Dumbbell Front Squats

Your goal is to maintain a steady pace across the entire 12-minute period.

C. Two or three sets of:
Kettlebell Horn Curls x 10-12 reps @ 20X0
Rest 30 seconds
Bent Over Dumbbell Reverse Flies x 10-12 reps @ 20X0
Rest 60 seconds

“ENDURANCE (AKA SWEAT SESH)”

Eight sets of:
Run/Row/Bike 1 minute @ 85% aerobic effort
Rest walk 1 minute

Rest 2-3 minutes, then...

Eight sets of:
Run/Row/Bike 1 minute @ 85% aerobic effort
Rest walk 1 minute