Wednesday 9.10.2025

“FITNESS”

A. Three sets of:
Half Kneeling Landmine Press x 6-8 reps each arm @ 30X0
Rest 30 seconds
Dumbbell Lateral Raises x 10-12 reps @ 20X0
Rest 30 seconds
Banded Overhead Tricep Extensions x 15-20 reps @ 10X0
Rest 30 seconds
Side Plank Hold x 30-40 seconds each side
Rest 60 seconds

Start out at a 7/10 RPE — If you are hitting the top end of the rep range for any given exercise, increase the load on the next set.

B. Same as “Performance”

“PERFORMANCE”

A. Six working sets of:
Split Jerk x 2 reps
Rest 2 minutes between sets

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

Build in load over the 6 sets as good technique will allow.

B. In teams of two, complete as many rounds and reps as possible in 18 minutes of:
30/24 Calorie Row, Ski, or Bike
24 Single Arm Dumbbell Snatches
18 Box Jump-Overs (must step down) or Step-Overs
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Divide the reps and distances between partners as you see fit.

“ENDURANCE (AKA SWEAT SESH)”

Every 3 minutes, for 24-30 minutes (8-10 sets):
100 Meter Ski
200 Meter Row
300 Meter Bike Erg
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Adjust the distances so that you are getting close to 60 seconds of rest each set (100m Ski, 150m Row, 200m Bike, for example)