Monday 10.6.2025

“FITNESS”

A. Four sets of:
Romanian Deadlift x 5-7 reps @ 3011
Rest 30 seconds
Tall Box Jumps x 4-6 reps OR Alternating Goblet Curtsy Squats x 8-12 reps
Rest 30 seconds
Weighted Flutter Kicks x 30-40 seconds
Rest 60-90 seconds

Perform 1-2 warm-up sets to find a good starting weight on the Romanian Deadlift; add load each set to maintain a solid 8/10 RPE. If jumping is no good for you, sub the Tall Box Jumps with Alternating Curtsy Squats.

B. For time:
50/40 Calories of Echo Bike
40 Dumbbell Front-Racked Walking Lunges
30 Dumbbell Plank Rows (R + L = 2)
20 Dumbbell Thrusters
10 Devil's Presses

Compare to 10.7.2024. Beginners can perform this with a single Dumbbell, doing single arm variations of each movement, if desired.

Cooldown
One to two sets of:
Couch Stretch x 40-60 seconds each side
Childs Pose Lat Stretch x 30-40 seconds each side

“PERFORMANCE”

A. Every 2 minutes, for 16 minutes (8 sets):
Squat Clean x 1 rep

Start out light, and build in load to today's heavy single Squat Clean

B. For time:
50/40 Calories of Echo Bike
40 Dumbbell Front-Racked Walking Lunges (50/35 lb)
30 Kipping Pull-ups (or 10-15 Strict Pull-ups)
20 Dumbbell Thrusters (50/35 lb)
10 Devil's Presses (50/35 lb)

Compare to 10.7.2024

Cooldown
One to two sets of:
Couch Stretch x 40-60 seconds each side
Childs Pose Lat Stretch x 30-40 seconds each side

“ENDURANCE (AKA SWEAT SESH)”

Against a 90-second clock:
15/12 Calorie Row
Max Calorie Bike Erg

Rest 60 seconds b/t sets, and complete 4 sets, then....

Against a 90-second clock:
15/12 Calorie Bike Erg
Max Calorie Row

Rest 60 seconds b/t sets, and complete 4 sets, then....

Rest 2-3 minutes before continuing on to...

Against a 90-second clock:
12/10 Calorie Ski
Max Calorie Echo Bike

Rest 60 seconds b/t sets, and complete 4 sets, then....

Against a 90-second clock:
12/10 Calorie Echo Bike
Max Calorie Ski

Rest 60 seconds b/t sets, and complete 4 sets