Thursday 1.15.2026

“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:
40/32 Calorie Echo Bike (goal is less than 4 minutes here)
followed by as many rounds and reps as possible of...
4 Burpees over the Dumbbell
8 Single Arm Dumbbell Hang Power Cleans

Rest 2 minutes, then...

C. Against an 8-minute clock, complete:
40/32 Calorie Row
followed by as many rounds and reps as possible of...
4 Single Arm Devil’s Presses
8 Single Dumbbell Box Walk-Overs

“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

These are the same reps as last week; try to increase the loading if able.

B. Against an 8-minute clock, complete:
40/32 Calorie Echo Bike
followed by as many rounds and reps as possible of...
4 Burpees over the Barbell (lateral jump)
8 Hang Power Cleans (115/73 lb)

Rest 2 minutes, then...

C. Against an 8-minute clock, complete:
40/32 Calorie Row
followed by as many rounds and reps as possible of...
4 Single Arm Devil’s Presses
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