Friday 1.31.2025

“FITNESS” & “PERFORMANCE”

A. Activation Work (8-10 minutes)
Two sets, for quality, of:
3-4 Turkish Get Ups each arm
8-12 Lateral Box Walk-Overs (with Goblet Hold if able)
15-20 Banded Good Mornings

B. Strength Work
Five sets of:
Sumo Deadlift @ 21X1 tempo
*Set 1 – 4 reps @RPE 6/10
*Set 2 – 4 reps @RPE 7/10
*Set 3 – 4 reps @RPE 8/10
*Sets 4-5 – 4 reps @RPE 9/10
Rest 2 minutes between sets

For each rep, pause and reset with the barbell on the floor, and focus on a tight core and setting your shoulders before pulling.
The reps have decreased from last week to allow for an increase in loading.

C. Against a 3-minute clock, complete:
400 Meter Bike Erg
20 Alternating Dumbbell Snatches
Burpee Pull-ups x Max Reps in time remaining

Rest 60 seconds, and complete three sets for max reps.

“ENDURANCE (AKA SWEAT SESH)”

8 minutes @80-85%:
8/6 Calorie Bike Erg
8/6 Calorie Ski Erg

Rest 2 minutes, then...

8 minutes @80-85%:
160 Meter Row
4 Ring Rows
8 Push-ups
12 Air Squats

Rest 2 minutes, then...

Repeat for a second set of each.

Goal is to complete the same or more rounds the second time through when compared to the first