Monday 9.22.2025

“FITNESS” & “PERFORMANCE”

A. Three quality sets, not for time, of:
2-3 Turkish Get Up each arm
3-5 Mixed Grip Strict Pull-ups each way
4-6 Seated Box Jumps

Focus on quality movement here, and challenge yourself as you get warmed up. Take 10-12 minutes to complete this portion.

B. Every 2 minutes, for 12 minutes (6 sets):
Deadlift x 4 reps @ 20X0

*Sets 1-2 – RPE 6-7
*Sets 3-4 – RPE 7-8
*Sets 5-6 – RPE 8

Perform 2-3 warm-up sets to find an appropriate starting weight. Use this week to build on solid mechanics and tempo.
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C. Against a 10-minute clock, complete:
2-4-6-8-10-12...
Left Arm Single Arm Dumbbell Hang Power Snatch
Right Arm Single Arm Dumbbell Hang Power Snatch
V-Ups
*5/4 Calorie Bike, Ski, or Row after each round

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg
30sec at easy pace,
90sec at moderate pace
45sec at easy pace
75sec at fastish pace
60sec at easy pace
60sec at fast pace
75sec at easy pace
45sec at faster pace
90sec at easy pace
30sec sprint

Rest 3 minutes
x 3 sets