Monday 12.15.2025

“FITNESS” & “PERFORMANCE”

A. Every 2 minutes, for 12 minutes (6 sets):
Strict Overhead Press x 1 rep
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*Set 1 – 65% of 1-RM (or RPE 6/10)
*Set 2 – 75% (or RPE 7/10)
*Set 3 – 85% (or RPE 8/10)
*Sets 4-6 – 85+% (or RPE 9-10/10)

If you are feeling good today, try to establish a new 1-RM Strict Press
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Once you have found your 1-RM for today, then perform the following...
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One or Two sets of:
Strict Overhead Press x Max Reps @ 80% of today’s 1-RM

OR

A. Three sets of:
Tall Kneeling Single Arm Landmine Press x 6-8 reps each arm @ 20X0
Rest 30 seconds
Kettlebell Horn Curls x 8-10 reps @ 31X0
Rest 30 seconds
Alternating Cossack Squats or Assisted Cossack Squats x 12-16 reps @ 20X0
Rest 30 seconds
Band Pull Aparts x 12-15 reps @ 20X0
Rest 60 seconds
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B. Complete as many rounds and reps as possible in 15 minutes of:
20/15 Calorie Row, Ski, or Bike
15 Dumbbell Floor Presses
30 Double-Unders (or 12-16 Cobra Walking Lunges)
12 Plank Dumbbell Pull Throughs
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*Try to maintain a steady pace throughout the 15-minute interval.

“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.