Friday 1.10.2025

“FITNESS”

A. Every minute, on the minute, for 12 minutes (3 sets):
Minute 1 — 8-10 Single Arm Russian Kettlebell Swings (Left Arm) + 80ft Single Arm Front Rack Carry (Left Side)
Minute 2 — 8-10 Single Arm Russian Kettlebell Swings (Right Arm) + 80ft Single Arm Front Rack Carry (Right Side)
Minute 3 — 30-40 Double-Unders (or 30-40 seconds of practice with the Jump Rope)
Minute 4 — 12-20 Piked Leg Lift-Overs

B. & C. Same as "Performance"

“PERFORMANCE”

A. Every 2 minutes, for 12 minutes (6 sets):
Pause Power Clean x 3 reps
(pause for 2-seconds at just below the knee on each rep)

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

B. Every 2 minutes, for 10 minutes (5 sets):
5 Cyclist Front Squats or 6-8 Goblet Cyclist Squats @ 30X1 — RPE 7-8

*Take 1-2 warm-up sets to find an appropriate working weight. You can choose to stay there for all of your working sets, or build each set to meet the prescribed intensity. If you were here on 1.2.2025, look to add weight from that session.

C. Against an 8-minute clock, complete:
2.4.6.8.10...
Dumbbell Hang Power Clean
Burpee
Dumbbell Reverse Lunge
Toes to Bar (or V-Up)

“ENDURANCE (AKA SWEAT SESH)”

15-20 minutes @sustained pace:
20/15 Calorie Bike Erg
15/12 Calorie Row
10/9 Calorie Ski

Rest 5 minutes
x 2 sets