Friday 6.13.2025

*Tomorrow is the last day for Early Bird pricing on our Teen Summer Strength Program! Click here to learn more and sign up!

“FITNESS”

A. Two sets, for quality, of:
Half Kneeling Windmill x 6-8 each arm (start out light here)
Reverse Snow Angels x 10-12 (slow and controlled)
Lateral X-Band Walk x 15-20 steps each side

B. Three working sets of:
Alternating Dumbbell Z-Press x 8-10 reps each arm @ 20X0
Rest 30 seconds
Kettlebell Horn Curls x 10-15 reps @ 20X0
Rest 30 seconds
Hip Thrust March x 16-20 reps with pause at the top of each rep (or 30-40 seconds)
Rest 60 seconds

C. Two rounds for time of:
30/25 Calorie Row
30 V-Ups
20/15 Calorie Echo Bike
20 Ball Slams

Compare to 6.14.2024

“PERFORMANCE”

A. Two sets, for quality, of:
Half Kneeling Windmill x 6-8 each arm (start out light here)
Reverse Snow Angels x 10-12 (slow and controlled)
Lateral X-Band Walk x 15-20 steps each side

B. Five sets of:
Push Press x 2 reps
Rest 2 minutes

*Set 1 — 6/10 RPE
*Set 2 — 7/10 RPE
*Set 3 — 8/10 RPE
*Set 4 — 9/10 RPE
*Set 5 — 10/10 RPE

The reps have decreased from last week; try to increase the loading. If you are feeling good, build to today's 2-RM Push Press on your final set.

C. Two rounds for time of:
30/25 Calorie Row
25 Toes to Bar
20/15 Calorie Echo Bike
15 Clean & Jerks (135/93 lb)

Compare to 6.14.2024

“ENDURANCE (AKA SWEAT SESH)”

30 Second Bike or Run @ 80%
Rest 30 seconds
x 16 rounds

Rest 2 minutes

30 Second Bike or Run @85%
Rest 30 seconds
x 16 rounds

*Use similar paces to two weeks ago, for an increased number of total sets.