Friday 6.27.2025

*Coach’s Note: If you are testing your 1-RM Back Squat, and are unfamiliar with bailing out from a failed rep, please watch this video, and maybe practice this with a lighter weight before building to a max.

“FITNESS”

A. Three working sets of:
Back Squat or Goblet Squat x 8-10 reps @ 30X1
Rest 45 seconds
Kettlebell Hamstring March x 12-16 reps @ 20X0
Rest 45 seconds
Dumbbell Bench Press x 10-12 reps @ 21X1
Rest 45 seconds
Ring Rows x 10-15 reps @ 21X0
Rest 45 seconds

*Perform 1 warm-up set to find an appropriate starting weight (7/10 effort). For both the Back Squat/Goblet Squat and Dumbbell Bench Press, try to use the same loads you used last week, but for 1-2 additional reps each set

B. Against a 3-minute running clock, complete:
9-15 Calorie Echo Bike
immediately followed by as many rounds and reps as possible of:
3 Dumbbell Thrusters
5 Toes to Bar or V-Ups

Rest 60 seconds and repeat for a total of three (3) sets. Pick up each set of the couplet where you left off, and note your total number of rounds and reps completed.

“PERFORMANCE”

A. Every 2:30, for 20 minutes (8 sets):
Back Squat
*Set 1 – 3 reps @ 75% (of 3-RM)
*Set 2 – 2 reps @ 85%
*Set 3 – 1 rep @ 92.5%
*Set 4 – 1 rep @ 97.5%
*Set 5 – 1 rep @ 102.5%
*Sets 6-8– 1 rep @ 105+%

*Use your final three sets to aim for a new 1-RM Back Squat. Base each set loading off of how the prior set felt. If you need another attempt at the end (meaning you've PRed, and haven't missed), you can add an extra set.

B. Against a 3-minute running clock, complete:
15/12 Calorie Echo Bike
immediately followed by as many rounds and reps as possible of:
3 Dumbbell Thrusters (50/35 lb)
5 Toes to Bar or V-Ups

Rest 60 seconds and repeat for a total of three (3) sets. Pick up each set of the couplet where you left off, and note your total number of rounds and reps completed.

“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.