Tuesday 10.6.2026

“FITNESS”

A. Three sets for quality 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

B. Same as "Performance"

“PERFORMANCE”

A. Five or six sets of:
Hang Snatch (from the knee) x 3 reps
Rest 90-120 seconds

Sets 1-2: Easy
Sets 3-4: Moderate
Sets 5-6: Challenging

B. Every 6 minutes, for 24 minutes (4 sets):
15 Box Jump-Overs
600/540 Meter Bike Erg
12 Power Snatches (95/63 lb) or 15 Russian Kettlebell Swings
300/270 Meter Ski

Compare to 8.6.2025

“ENDURANCE (AKA SWEAT SESH)”

30 Second Bike or Run @ 80%
Rest 30 seconds
x 16 rounds

Rest 2 minutes

30 Second Bike or Run @85%
Rest 30 seconds
x 16 rounds

*Use similar paces to two weeks ago, for an
increased number of total sets.