Wednesday 3.19.2025

“FITNESS”

A. Three sets of:
Single Arm Bottoms Up Kettlebell Carry x 60ft each arm
Rest 30 seconds
Front Foot Elevated Single Leg Glute Bridge x 8-10 reps each leg @ 20X0
Rest 30 seconds
Bent Over Reverse Flies x 10-12 reps @ 20X0
Rest 30 seconds
Tall Plank Knee to Elbows on Sliders x 12-20 reps
Rest 60 seconds

B. Every 5 minutes, for 25 minutes (5 sets) for times:
400 Meter Run
15 Russian Kettlebell Swings
10 Calorie Ski Erg or Bike Erg

Note times to complete each set. Choose a KB loading that will challenge you, but allow for quality movement, and at least one minute of rest before the start of your next set.

“PERFORMANCE”

A. Take 12-15 minutes to build to approximately 80-85% of your 1-RM Clean & Jerk

then…

B. Every 5 minutes, for 25 minutes (5 sets) for max load:
400 Meter Run
5 Clean & Jerks

Your goal is to lift as much as possible over the course of the 25 Clean & Jerk attempts. You can only take 5 attempts per set, so it’s important to make them count. You may increase or decrease loads as needed throughout the sets.
These can be any style of Clean & Jerk that you prefer (Squat Clean, Power Clean, Push Jerk, etc.)

The score for each set will be total weight lifted (ie. 200 lbs. x 5 reps = 1000 lbs.)

Compare to 3.20.2024

“ENDURANCE (AKA SWEAT SESH)”

6 Minutes @85-90% effort:
8/6 Calorie Ski
8/6 Calorie Row
8/6 Calorie Bike
Rest walk 2 minutes
x 3-5 sets