Monday 2.17.2025

“FITNESS”

A. Every minute, on the minute, for 12 minutes (4 sets):
Minute 1 — 6-10 Single Arm Russian Kettlebell Swings each arm
Minute 2 — 8-12 Yoga Push-ups
Minute 3 — 20 Second Side Plank Hold each side

B. & C. Same as "Performance"

“PERFORMANCE”

A. Every minute, on the minute, for 12 minutes:
Power Clean x 1 rep

*Sets 1-3 – Easy
*Sets 4-6 – Moderate
*Sets 7-9 – Tougher
*Sets 10-12 – Max or Near Max Effort

Build in load as technique allows to today’s heavy single 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

Build in load over your 5 sets to an RPE of 9/10 for 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 12.15.2021

“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)