Thursday 9.24.2026

“FITNESS” & “PERFORMANCE”

A. Every 90 seconds, for 12 minutes (8 sets):
Power Snatch + Hang (Squat) Snatch

Sets 1-2: Light
Sets 3-6: Moderate
Sets 7-8: Moderate-Challenging

Try to increase loading slightly from last week's sets if you feel good here.

OR

Three or four sets (10-12 minutes) of:
Strict Pull-ups x 4-6 reps or Ring Rows x 8-10 reps
Single Arm Overhead Kettlebell Carry x 60 feet each side
Hollow Hold or Flutter Kicks x 30-40 seconds

B. Every minute, on the minute, for 24 minutes (6 sets):
Minute 1 — 6-8 Alternating Dumbbell Snatches + 8-12 Goblet Walking Lunges
Minute 2 — 240-360 Meter Bike Erg
Minute 3 — 4-6 Burpees + 16-24 Double-Unders
Minute 4 — 120-180 Meter Ski Erg
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*Choose a distance on the Bike and Ski that will allow you to complete your first sets comfortably under 45 seconds. If you are unsure, start in the middle (300m and 150m, respectively) and scale up or down as needed.

“ENDURANCE (AKA SWEAT SESH)”

30 Second Bike or Run @80%
Rest 30 seconds
x 10 rounds

Rest 2 minutes

30 Second Bike or Run @85%
Rest 30 seconds
x 10 rounds

Rest 2 minutes

30 Second Bike or Run @90%
Rest 30 seconds
x 10 rounds

*Find a sustainable pace for our first 10 sets. Then increase our effort with each 10 sets.
Always aim to keep all sets within a % range at the same pace.