Friday 12.19.2025

“FITNESS”

A. Three working sets of:
Barbell Hip Thrust x 6-8 reps @ 30X1
Rest 30 seconds
Single Arm Bottom's Up Kettlebell Carry x 60ft each arm
Rest 30 seconds
Supine Ring Rows x 10-12 reps @ 21X0
Rest 60 seconds

Perform your first working set on the Hip Thrust at a 7/10 RPE, and build in load each set as able. Focus on keeping a tight core, and activating the glutes on every rep.

B. In teams of two, with one partner working at a time, complete the following for max reps/calories:
3 Minutes of Alternating Hang Dumbbell Snatches
3 Minutes of Wall Balls
3 Minutes of Burpee Box Jump-Overs or Step-Overs
3 Minutes of Echo Bike or Bike Erg (for Calories)

“PERFORMANCE”

A. Every 2:30, for 15 minutes (6 sets):
Deadlift x 3 reps
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*Sets 1-2 – RPE 6-7
*Sets 3-4 – RPE 7-8
*Sets 5-6 – RPE 8-9
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Perform 2-3 warm-up sets to find an appropriate starting weight. Try to build on last week's weights with solid mechanics.

B. In teams of two, with one partner working at a time, complete the following for max reps/calories:
3 Minutes of Power Cleans (135/93 lb)
3 Minutes of Wall Balls (20/14 lb)
3 Minutes of Burpee Box Jump-Overs or Step-Overs
3 Minutes of Echo Bike (for Calories)

“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.