Monday 7.28.2025

“FITNESS”

A. Take 12 minutes to cycle through the following Kettlebell circuit, taking minimal rest between movements:
2-3 Half Turkish Get Ups each arm
8-12 Single Arm Kettlebell Swings each arm
12-16 Quadruped Plank Kettlebell Pull Throughs

Choose a loading that allows for fluid movement. If it feels easy after 6 minutes, try a heavier KB. If you can, increase the loading from what you used on 7.9.2025

B. & C. Same as "Performance"

“PERFORMANCE”

A. Every 90 seconds, for 12 minutes (8 sets):
High Hang Snatch + Hang Snatch (from the Knee)

Start at approximately 50% of your 1-RM Snatch (if you know it), and build over the 8 sets as mechanics allow. Goal for today is to work on technique and speed under the bar, not necessarily going super heavy.

B. Three working sets of:
Seated Dumbbell Press x 6-8 reps @ 21X1
Rest 30 seconds
Bent Over Reverse Flies x 8-12 reps @ 20X0
Rest 60-90 seconds

Perform 1-2 warm-up sets to determine an appropriate starting weight. Aim to make your sets close to form failure by your final reps.

C. In teams of three, complete as many rounds and reps as possible in 12 minutes of:
12/9 Calorie Row
120-ft Filly Carry (switch halfway)

*As soon as the Rower is available, the next teammate jumps on and starts their 12/9 Calories. Push the pace on the Rower, and try to give your teammates as little rest as possible ◡̈ .

“ENDURANCE (AKA SWEAT SESH)”

30 Second Row
Rest 30 seconds
30 Second Bike Erg
Rest 30 seconds
30 Second Ski Erg
Rest 30 seconds
x 10 rounds (30 minutes)

Rounds 1-3: Warm-up
Rounds 4-5: Find your pace
Rounds 6-10: MAINTAIN PACE