Tuesday 2.4.2025
“FITNESS”
A. Three or four sets (in 10-12 minutes) of:
Mixed Rack Overhead Kettlebell Carry x 120ft (switch sides at 60-ft — walk slowly here)
Rest 30 seconds
Dumbbell Russian Step Ups x 6-8 reps each leg
Rest 30 seconds
Hollow Hold/Rock x 30-40 seconds
Rest 30 seconds
B. Same as "Performance"
“PERFORMANCE”
A. Every 90 seconds, for 12 minutes (8 sets):
Power Snatch + Hang (Squat) Snatch
Build in load from 55-60% to something heavy for today.
B. Against a 6-minute clock, complete:
3.6.9.12.15...
Calorie Bike Erg
*6 Power Snatches (95/63lb) or Alternating Dumbbell Snatches after each set
Rest 2 minutes, then...
Against a 6-minute clock, complete:
3.6.9.12.15...
Calorie Ski
*12 Cobra Walking Lunges after each set
Rest 2 minutes, then...
Against a 6-minute clock, complete:
3.6.9.12.15...
Calorie Row
*30 Double-Unders after each set
“ENDURANCE (AKA SWEAT SESH)”
Every 6 minutes, for 30 minutes (5 sets), for times:
100 Meter Run
200 Meter Ski
300 Meter Row
400 Meter Bike Erg
