Thursday 10.15.2026

“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

*This is the same circuit as last week (10.6.2026) -- try to increase loading or movement quality (or BOTH) from that day.

B. & C. Same as "Performance"

“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

Try to increase loading from last week (10.6.2026)

B. Complete as many rounds and reps as possible in 7 minutes of:
7 Single Arm Russian Kettlebell Swings (Left Arm)
7 Toes to Bar
7 Single Arm Russian Kettlebell Swings (Right Arm)
7 Box Jumps (or Step-Ups)

Rest 2 minutes, then...

C. Against a 7-minute running clock, complete:
1000 Meter Run or 1250/1000 Meter Row
Max Reps of Burpees (Over the KB) in Time Remaining

“ENDURANCE (AKA SWEAT SESH)”

Every minute, on the minute, for 32-40 minutes (8-10 sets):
Minute 1 — 45 Second Run or Row
Minute 2 — 45 Second Ski
Minute 3 — 45 Second Echo Bike
Minute 4 — Rest