Friday 8.7.2026

“FITNESS”

A. Three sets of:
Russian Step Up x 6-8 reps each leg @ 21X1
Rest 30 seconds
Supinated Grip Barbell Bent Over Row x 8-10 reps @ 21X1
Rest 30 seconds
Single Arm Overhead Kettlebell Carry x 60ft each arm
Rest 60 seconds

B. See "Performance"

“PERFORMANCE”

A. Six or seven sets of:
Hang Snatch (from the knee) + Snatch (from the floor)
Rest 90-120 seconds
​
Sets 1-2: Easy
Sets 3-5: Moderate
Sets 6-7: Challenging

B. Every 3 minutes, for 15 minutes (5 sets):
6 Power Cleans or 12 Russian Kettlebell Swings
36 Double-Unders or 24 Mountain Climbers
12-15 Calorie Ski or Bike

*Choose a load on the Power Cleans that you can cycle smoothly, but will challenge you toward the later sets.

“PUMP”

A. See options above

B. Three or four sets of:
Dumbbell Hip Thrusts (with or without theraband) x 10-15 reps @ 21X1
Banded Overhead Tricep Extensions x 20-25 reps
Plank Knee to Elbow on Sliders x 12-20 or Seal Drags x 30-50 feet

“ENDURANCE (AKA SWEAT SESH)”

600 Meter Run/Row/Ski (or 1200 Meter Bike) @80%
Walk 50 Meters
400 Meter Run/Row/Ski @85%
Walk 50 Meters
200 Meter Run/Row/Ski @90%
Rest 2 minutes
x 4 rounds