Thursday 9.4.2025

“FITNESS”

A. Three or four sets of:
Crossbody Uneven Carry x 60ft each side
Rest 30 seconds
Goblet Lateral Box Step Ups x 8 reps each leg
Rest 30-60 seconds

B. & C. Same as "Performance"

“PERFORMANCE”

A. Every 2 minutes, for 12 minutes (6 sets):
Power Snatch + Hang Power Snatch + Hang Squat Snatch

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

Build in load over the 6 sets as good technique will allow.

B. Three sets of:
Weighted or Bodyweight Strict Pull-ups x 4-6 reps @ 21X0
(if you cannot complete 4-6 Strict Pull-ups, perform negatives only, or assisted pull-ups)
Rest 60 seconds
L-Sit or Tuck Sit Hold x 20-40 seconds
Rest 60 seconds

C. Every 90 seconds, for 12 minutes (4 sets of each):
Station 1 — 8-12 Kettlebell Horn Curls @ 20X0 + 8-12 Plank Kettlebell Pull Throughs
Station 2 — 60 Second Echo Bike for Max Calories

“ENDURANCE (AKA SWEAT SESH)”

6 Minutes @85-90% effort:
8/6 Calorie Ski
8/6 Calorie Row
8/6 Calorie Bike
Rest walk 2 minutes
x 3-5 sets