Friday 12.26.2025

**Holiday Week Schedule**
Friday (12/26): 7am, 8am OG, 9am, 10-12pm OG, 12pm Class
Saturday (12/27): 9:30am Class only

“FITNESS” & “PERFORMANCE”

A. Strength
Four or five working sets of:
Back Squat x 3 reps @ 21X1 tempo
Rest 2 minutes

*Set 1 — 7/10 RPE
*Sets 2-3 — 8/10 RPE
*Sets 4-5 — 9/10 RPE

Perform 1-2 warm-up sets, and increase loading on your working sets as needed to hit the prescribed effort. Be sure to pause for 1 full second at the bottom of each rep. The reps have decreased from last week (12.17.2025) to allow for an increase in loading.

If Back Squats are no good for you, perform Front Squats, Box Squats, or Split Squats.

B. Conditioning
Against a 3-minute clock, complete:
400/320 Meter Row
30 Double-Unders (or 20 Mountain Climbers)
Devil's Presses (50/35 lb each hand) x Max Reps in time remaining
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Rest 60 seconds, and complete three sets for max reps

C. (Optional) Strength Balance
Two or Three sets of:
Single Arm Dumbbell Row x 8-10 reps/side @ 20X0
Rest 15-20 seconds
Band Pull Aparts 12-20 reps @ 10X0
Rest 60 seconds

“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.