Wednesday 5.28.2025

“FITNESS”

A. Three sets (10-12 minutes) of:
Mixed Rack Kettlebell Overhead Carry x 120ft (switch sides at 60ft)
Rest 30 seconds
Kettlebell Gorilla Rows x 16-20 reps (8-10 each arm) @ 20X0
Rest 30 seconds
Plank Walk-Ups x 12-16 reps (6-8 each side — slow and controlled)
Rest 60 seconds

B. & C. Same as "Performance"

“PERFORMANCE”

A. Four sets of:
Push Press 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

Try to increase loading from your sets on 5.16.2025

B. Two or three sets of:
Single Arm Glute Bridge Dumbbell Floor Press x 8-10 reps each arm @ 20X1
Rest 30 seconds
Band Pull Aparts x 12-15 reps @ 20X0
Rest 60 seconds

C. Every 3 minutes, for 15 minutes (5 sets):
6 Box Jump-Overs (24/20")
12 Heavy Russian Kettlebell Swings
15/12 Calorie Ski Erg

*Compare to 2.28.2024

“ENDURANCE (AKA SWEAT SESH)”

30 Second Bike or Run @80%
Rest 30 seconds
x 10 rounds

Rest 2 minutes

30 Second Bike or Run @85%
Rest 30 seconds
x 10 rounds

Rest 2 minutes

30 Second Bike or Run @90%
Rest 30 seconds
x 10 rounds

*Find a sustainable pace for our first 10 sets. Then increase our effort with each 10 sets.
Always aim to keep all sets within a % range at the same pace.