Thursday 1.16.2025

“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 Tall Kneeling Kettlebell Horn Curls
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.

B. Against an 8-minute clock, complete:
36-48 Calorie Echo Bike (goal is +/- 4 minutes of work)
followed by as many rounds and reps as possible of...
8 Alternating Single Arm Hang Dumbbell Snatches
8 Burpees

Rest 2 minutes, then...

C. Against an 8-minute clock, complete:
700-800 Meter Row
followed by as many rounds and reps as possible of...
8 Bench/Box Dips or Push-ups
8 Single Dumbbell Box Walk-Overs

“PERFORMANCE”

A. Every 90 seconds, for 12 minutes (8 sets):
Snatch Pull + Power Snatch + Overhead Squat

Build in load as technique allows, focusing on proper positions and mechanics.

B. Against an 8-minute clock, complete:
48/40 Calorie Echo Bike
followed by as many rounds and reps as possible of...
8 Hang Power Snatches (95/65 lb)
8 Bar-Facing Burpees

Rest 2 minutes, then...

C. Against an 8-minute clock, complete:
800/720 Meter Row
followed by as many rounds and reps as possible of...
8 Ring Dips or Bench/Box Dips
8 Single Dumbbell Box Walk-Overs

“ENDURANCE (AKA SWEAT SESH)”

15-20 minutes @sustained pace:
20/15 Calorie Bike Erg
15/12 Calorie Row
10/9 Calorie Ski

Rest 5 minutes
x 2 sets