Monday 7.21.2025

“FITNESS” & “PERFORMANCE”

A. Movement prep
Three rounds for quality of:
Half Kneeling Windmill x 4-6 each side (Bodyweight or DB/KB)
Tempo Goblet Squat (light) x 5-7 reps @ 3311
Lateral X-Band Walk x 10-15 steps each side

B. Five sets of:
Deadlift
*Set 1 – 10 reps @ RPE 7
*Set 2 – 8 reps @ RPE 7
*Set 3 – 6 reps @ RPE 7
*Sets 4-5 – 4 reps @ RPE 7-8
Rest 2 minutes

*Perform 1-2 warm-up sets to find an appropriate starting weight. The reps on the final two sets have decreased from 7.11.2025; try to increase the loading from that day.
*If you don't have the mobility in the hamstrings to pull from the Barbell from the floor, perform Kettlebell Deadlifts or Romanian Deadlifts

C. Complete as many rounds and reps as possible in 14 minutes of:
7 Hang Power Cleans (135/93 lb) or DB Hang Power Cleans
14 Wall Balls
7 Toes to Bar or Hanging Knee Tucks
21 Double-Unders (or 7/5 Calorie Machine of Choice)

*Compare to 7.10.2024

“ENDURANCE (AKA SWEAT SESH)”

30 Second Row
Rest 30 seconds
30 Second Bike Erg
Rest 30 seconds
30 Second Ski Erg
Rest 30 seconds
x 10 rounds (30 minutes)

Rounds 1-3: Warm-up
Rounds 4-5: Find your pace
Rounds 6-10: MAINTAIN PACE