Tuesday 1.6.2026

“FITNESS”

A. Three working sets of:
Half Kneeling Single Arm Dumbbell Press x 8-10 reps each arm @ 20X0
Rest 30 seconds
Alternating Bent Over Reverse Flies x 16-20 reps (8-10/arm) @ 20X0
Rest 30 seconds
Weighted Flutter Kicks x 30-40 seconds
Rest 60 seconds

Aim to make your final two sets close to failure on your Single Arm Presses.

B. & C. Same as "Performance"

“PERFORMANCE”

A. Five sets of:
Push Jerk x 5 reps
Rest 90-120 seconds

Sets 1-2: Easy
Sets 3-4: Moderate
Set 5: Challenging

Build in load as technique allows.

B. Every 5 minutes, for 15 minutes (3 sets):
30/24 Calorie Echo Bike or 40/30 Calorie Bike Erg
20 Single Arm Dumbbell Hang Clean & Jerks (50/35 lb — 10 each arm)
10 Burpees to target

Compare to 12.27.2024.

C. Two or three sets of:
Zottman Curls x 8-10 reps @ 3110
Rest 30 seconds
Banded Overhead Tricep Extensions x 15-20 reps @ 1010
Rest 30 seconds

“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