Monday 1.5.2026

*Coach’s Notes: Today is the start of our latest training cycle!

We are starting today’s session with some focused single leg and glute activation work; use these sets to get your core, shoulders, and lower body primed for your strength work.

In terms of loading on the Back Squat, you should finish this session feeling like you have room to go up in weight.

“FITNESS”

A. Two or three sets, for quality:
6-8/side Bodyweight Rear Foot Elevated Split Squats
12-16/side Lateral X-Band Walk Steps
8-12 Scapular Pull-ups or 20-30 Second Passive Hang

Focus here on intentional movement and activation.

B. Three working sets of:
Goblet Squat or Kettlebell Front Squat x 6-8 reps @ 31X1 tempo
Rest 30 seconds
Ring Rows x 8-12 reps @ 21X0
Rest 30 seconds
Plank Hold x 40-60 seconds
Rest 60 seconds

Perform some warm-up reps to find a good working weight for your Squats.

C. Every minute, on the minute, for 15 minutes (5 sets of each):
Minute 1 — 10-15 Wall Balls
Minute 2 — 15-20 Russian Kettlebell Swings
Minute 3 — 30 Second Ski or Row @ high effort (track calories achieved)

“PERFORMANCE”

A. Two or three sets, for quality:
6-8/side Bodyweight or D-Ball Hug Rear Foot Elevated Split Squats
12-16/side Lateral X-Band Walk Steps
8-12 Scapular Pull-ups or 20-30 Second Passive Hang

Focus here on intentional movement and activation.

B. Every 3 minutes, for 12 minutes (4 sets):
Back Squat

*Sets 1-2: 8 reps @ 20X1 — RPE 7
*Sets 3-4: 6 reps @ 20X1 — RPE 7-8

The first week of this progression will be high in the rep count for the Back Squat, but will decrease each week.

C. Every minute, on the minute, for 15 minutes (5 sets of each):
Minute 1 — 5 Power Cleans @RPE 7-8 (should be performed as singles)
Minute 2 — 15 Wall Balls
Minute 3 — 45-60 Double-Unders (or 30 Second Ski or Row @ high effort)

*Adjust the loading on the Power Cleans as needed to make this workout challenging. If you want an extra push, try using a heavier Wall Ball than you normally would.

“ENDURANCE (AKA SWEAT SESH)”

15-20 minutes @sustained pace:
20/15 Calorie Bike Erg
15/12 Calorie Row
10/9 Calorie Ski

Rest 5 minutes
x 2 sets