Wednesday 1.29.2025

“FITNESS”

A. Every minute, on the minute, for 12 minutes (3 sets):
Minute 1 — 6-8 Single Arm Russian Kettlebell Swings Left Arm + 8-10 Single Arm Front Rack Walking Lunge Steps Left Side
Minute 2 — 6-8 Single Arm Russian Kettlebell Swings Right Arm + 8-10 Single Arm Front Rack Walking Lunge Steps Right Side
Minute 3 — 12-20 Quadruped Kettlebell Pull Throughs
Minute 4 — 4-6 Tall Box Jumps or 30-40 Second Wall Sit

B. & C. Same as "Performance"

“PERFORMANCE”

A. Every 90 seconds, for 12 minutes (8 sets):
Pause Power Clean + Pause Squat Clean
(pause for 2-seconds at just below the knee on each rep)

Set 1-2: Easy
Set 3-6: Moderate
Set 7-8: Challenging

B. Every 2:30, for 10:00 (4 sets)
Front Squat x 4 reps @ 30X1 or Dual Kettlebell Front Squats x 8-12 reps @ 30X1 — RPE 7-8

*Take 1-2 warm-up sets to find an appropriate working weight. For the Barbell Front Squat option, the reps have decreased from last time, so try to increase weight from what you used on 1.20.2025. If using Kettlebells, either increase the loading, or increase your total reps from last time around.

C. Every 2 minutes, for 12 minutes (6 sets):
90-ft Heavy Farmers Carry
12/9 Calorie Row

Note times to complete each set. Your goal is hard — but consistent — efforts.

“ENDURANCE (AKA SWEAT SESH)”

8 minutes @80-85%:
8/6 Calorie Bike Erg
8/6 Calorie Ski Erg

Rest 2 minutes, then...

8 minutes @80-85%:
160 Meter Row
4 Ring Rows
8 Push-ups
12 Air Squats

Rest 2 minutes, then...

Repeat for a second set of each.

Goal is to complete the same or more rounds the second time through when compared to the first