Friday 1.24.2025

“FITNESS”

A. Three sets of:
Back Squat or Goblet Squat x 6-8 reps @ 31X1
Rest 30 seconds
Half Kneeling Single Arm Press x 8-10 reps each arm @ 20X1
Rest 30 seconds
Dumbbell Reverse Flies x 10-12 reps @ 20X0
Rest 30 seconds
Hollow Hold or Rock x 30-40 seconds
Rest 60 seconds

B. For time:
Row 1000 Meters
60 Walking Lunges with Kettlebells or Dumbbell in Farmer’s Carry
120 Double-Unders (or 20/15 Calorie Ski or 400 Meter Run)

*Compare to 1.10.2024

“PERFORMANCE”

A. Every 2:30, for 12:30 (5 sets):

Back Squat

*Sets 1-3 = 4 reps
@ 20X1 — RPE 8
*Sets 4-5 = 6 reps @ 20X1 — RPE 8

These are the same reps as last week, except this time you'll perform your heavier sets of 4 first, then back off to complete your sets of 6. Take time to warm up to your first set, and aim to go heavier than you did last time around.

B. For time:
Row 1000 Meters
60 Walking Lunges with Kettlebells in Farmer’s Carry (24/16 kgs)
120 Double-Unders (or 20/15 Calorie Ski or 400 Meter Run)

*Compare to 1.10.2024

“ENDURANCE (AKA SWEAT SESH)”

Against a 6-minute running clock, complete:
30/24 Calorie Row
30/24 Calorie Ski Erg
30/24 Calorie Bike Erg
Max Double-Unders (or Mountain Climbers) in time remaining

Rest 3 minutes, and repeat for a total of FOUR sets for max Double-Unders.