Wednesday 7.29.2026

“FITNESS”

A. Three sets of:
Hand Supported Single Leg Deadlift x 6-8 reps each leg @ 3010
Rest 30 seconds
Cross-Body Uneven Carry (heavier DB in Farmer’s Hold, lighter DB overhead) x 120 ft (switch sides halfway)
Rest 30 seconds
Supinated Grip Band Pull Aparts x 12-15 reps
Rest 60 seconds

B. For time:
600 Meter Run or Row
30 Dumbbell Snatches
15 Burpees
400 Meter Run or Row
20 Dumbbell Snatches
10 Burpees
200 Meter Run or Row
10 Dumbbell Snatches
5 Burpees

C. (Optional) Two or three sets of:
Side Plank or Star Plank x 30-40 seconds each side
Rest as needed between sides

“PERFORMANCE”

A. Six or seven sets of:
Hang Snatch (from the knee) x 2 reps
Rest 90-120 seconds

Sets 1-2: Easy
Sets 3-5: Moderate
Sets 6-7: Challenging

B. For time:
600 Meter Run
30 Dumbbell Snatches
15 Burpees Over the Dumbbell
400 Meter Run
20 Dumbbell Snatches
10 Burpees Over the Dumbbell
200 Meter Run
10 Dumbbell Snatches
5 Burpees Over the Dumbbell

"RX" is 50/35 lb DB
"Advanced" is 70/50 lb

C. (Optional) Two or three sets of:
Side Plank or Star Plank x 30-40 seconds each side
Rest as needed between sides

“PUMP”

A. See options above

B. Three or four sets of:
Half Kneeling KB or Plate Chop x 8-10 reps each side @ 30X0
Rest 30 seconds
Alternating Goblet Cossack Squats x 12-16 reps @ 20X0
Rest 30 seconds
Overhead Banded Tricep Extensions x 15-25 reps @ 10X0
Rest 60 seconds

“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