Friday 12.12.2025

“FITNESS” & “PERFORMANCE”

A. Strength Option 1: Front Squat 1-RM
Every 2 minutes, for 14 minutes (7 sets):
Front Squat x 1 rep

*Set 1 – 65% of 1-RM (or RPE 6/10)
*Set 2 – 75% (or RPE 7/10)
*Set 3 – 80-85% (or RPE 8/10)
*Sets 4-7 – 85+% (or RPE 9-10/10)

If you are feeling good today, try to establish a new 1-RM Front Squat

OR

Strength Option 2: Squat/Pull/Core
Three sets of:
4-6 Dual Kettlebell Front Squats or Goblet Squats @ 32X1
right into...
8-12 Dual Kettlebell Front Squats or Goblet Squats (no tempo)
Rest 30 seconds
Single Arm Dumbbell Row x 8-10 reps each arm @ 30X0
Rest 30 seconds
Side Plank x 30-40 seconds each side
Rest 60 seconds

B. Option 1: Conditioning Intervals
Every 3 minutes, for 15 minutes (5 sets):
6-9 Toes to Bar or Strict Hanging Knee Raises
8-12 Alternating Dumbbell Snatches
9-15 Calorie Echo Bike (or 12-18 Calorie Bike Erg)

Compare to 12.20.2024

Option 2: "PUMP"/Isolation Work
Three or four rounds in 12-15 minutes of:
6-8/side Single Leg Kettlebell Hip Thrust @ 20X0
8-12 Zottman Curls @ 20X0
10-15 Narrow Grip Bench Push-ups @ 20X0
8-12 Bent Over Reverse Flies @ 20X0

“ENDURANCE (AKA SWEAT SESH)”

Every 5 minutes, for 30 minutes (6 sets):
500-600 Meter Bike Erg
250-300 Meter Run or Row
150-200 Meter Ski

*Adjust distances to ensure that you get at least 60 seconds of rest between sets.