Friday 7.25.2025

“FITNESS”

A. Two or three sets (8-10 minutes), for quality, of:
4-6/side Low Switch Cossack Squats (Bodyweight, Goblet, or Assisted)
10-12 Cross Bench Dumbbell Pull-Overs @ 20X0
3-4 Tall Box Jumps

B. Three sets of:
Goblet Squat or Dual Kettlebell Front Squat x 8-10 reps @ 31X1 tempo
Rest 30 seconds
Kettlebell or Dumbbell Chainsaw Row x 10-12 reps each arm @ 20X0
Rest 30 seconds
Front Leaning Rest on Rings x 30-60 seconds
Rest 60 seconds

The goal on today's squats is to show excellent control and mechanics. If you did these last week (7.16.2025), try to use the same weight (or more), but for 1-2 additional reps each set.

C. In teams of two, with one partner working at a time, complete two sets for max reps/calories of:
2 Minutes of Walking Lunges w/KBs or DBs in Farmers Hold
2 Minutes of Burpee Pull-ups
2 Minutes of Row, Ski, or Bike (for Calories)
Rest 2 minutes

“PERFORMANCE”

A. Two or three sets (8-10 minutes), for quality, of:
4-6/side Low Switch Cossack Squats (Goblet or Assisted)
10-12 Cross Bench Dumbbell Pull-Overs @ 20X0
3-4 Tall Box Jumps

B. Four sets of:
Front Squat x 4 reps
Rest 2 minutes

*Set 1 — 6/10 RPE
*Set 2 — 7/10 RPE
*Set 3 — 8/10 RPE
*Set 4 — 9/10 RPE

Perform 1-2 warm-up sets to find an appropriate starting weight. The reps have decreased from 7.16.2025; try to increase loading.

C. In teams of two, with one partner working at a time, complete two sets for max reps/calories of:
2 Minutes of Walking Lunges w/KBs or DBs in Farmers Hold
2 Minutes of Burpee Pull-ups
2 Minutes of Row, Ski, or Bike (for Calories)
Rest 2 minutes

“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