Friday 3.28.2025

“FITNESS”

A. Four sets of:
Goblet Cyclist Squats x 6-8 reps @ 4011
Rest 30 seconds
Single Arm Overhead KB Carry x 60ft each arm
Res 30 seconds
Single Arm Dumbbell Row x 8-10 reps each arm @ 20X0 (try to increase loading from last week)
Rest 60-90 seconds

B. For time:
Row 1000 Meters
followed by...
Three rounds of:
20 Russian Kettlebell Swings
10 Goblet Walking Lunges

Choose a Kettlebell loading that will challenge you, especially on the lunges.

“PERFORMANCE”

A. Every 2 minutes, for 16 minutes (8 sets) of:
Hang Clean (from the knee) + Clean + Jerk

Sets 1-2: Easy
Sets 3-4: Moderate
Sets 5-6: Moderate-Challenging
Sets 7-8: Challenging

B. For time:
Row 1000 Meters
30 Alternating Pistols
30 Power Cleans (155/103 lbs)

Compare to 2.13.2023

“ENDURANCE (AKA SWEAT SESH)”

30 Second Row
Rest 30 seconds
30 Second Bike Erg
Rest 30 seconds
30 Second Ski Erg
Rest 30 seconds
x 10 rounds (30 minutes)

Rounds 1-3: Warm-up
Rounds 4-5: Find your pace
Rounds 6-10: MAINTAIN PACE