Thursday 2.19.2026

“FITNESS”

A. Three working sets of:
Supinated Grip Barbell Bent Over Row x 8-10 reps @ 21X0
Rest 30 seconds
Bottoms Up Single Arm KB Front Rack Carry x 30 seconds each arm
Rest 30 seconds
Lateral X-Band Walk x 10-15 steps each side
Rest 60 seconds

*Perform 1 warm-up set, then build in load as able on the Bent Over Row to make your final sets a 9/10 effort.

B. Same as "Performance"

“PERFORMANCE”

A. Every minute, on the minute, for 12 minutes:
Power Snatch x 1 rep

*Sets 1-3 – Easy
*Sets 4-6 – Moderate
*Sets 7-9 – Moderate-Challenging
*Sets 10-12 – Challenging

Build in load as technique allows to a heavy single for today on the Power Snatch. We haven’t touched on this much lately, so feel free to keep it lighter if you need to work on mechanics and positions.

B. Every minute, on the minute, for 24 minutes (4 sets):
Minute 1 – 60 seconds of Bike Erg or Echo Bike
Minute 2 – 45 seconds of Single Arm Devil's Presses (50/35 lb)
Minute 3 – 30 seconds of Hollow Hold
Minute 4 – 60 seconds of Ski Erg or Rowing
Minute 5 – 45 seconds of Box Jump-Overs (24/20")
Minute 6 – 30 seconds of Front-Leaning Rest on Rings

*If you want to keep track, note your Calories and reps achieved each round.

“ENDURANCE (AKA SWEAT SESH)”

Every 3 minutes, for 24-30 minutes (8-10 sets):
100 Meter Ski
200 Meter Row
300 Meter Bike Erg

Adjust the distances so that you are getting close to 60 seconds of rest each set (100m Ski, 150m Row, 200m Bike, for example)