Monday 2.16.2026

“FITNESS”

A. Three or four sets of:
6-8/side Goblet Russian Step Ups
8-10/side Single Arm Russian Kettlebell Swings
20-40 Double-Unders (or 30-45 seconds of Jump Rope practice)
Rest 30-60 seconds

B. & C. See Below

“PERFORMANCE”

A. Every 90 seconds, for 12 minutes (8 sets):
Power Clean x 1 rep

Sets 1-2 – Easy
Sets 3-4 – Moderate
Sets 5-6 – Challenging
Sets 7-8 – Max or Near Max Effort

Build in load over the 8 sets to today's 1-RM Power Clean

B. Every 2 minutes, for 10 minutes:
Front Squat x 2 reps @ 30X1 or Dual Kettlebell Front Squats x 6-10 reps @ 30X1

Make your first working set a 7/10 RPE, and build as needed to hit a 9/10 by your final set.

C. Against a 7-minute running clock, complete:
3 Wall Balls (20/14 lb)
3 Burpees
6 Wall Balls
6 Burpees
9 Wall Balls
9 Burpees
…and so on, adding 3 reps each round

*Compare to 2.17.2025

OR

"PUMP" Finisher
Three sets of:
Alternating Dumbbell Bicep Curls x 8-10 reps each arm @ 20X0
Rest 15 seconds
Russian Twists x 20-30 reps
Rest 45 seconds

Aim to make your sets close to failure

“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)