Wednesday 10.1.2025

“FITNESS”

A. Four 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
Banded Face Pulls x 12-15 reps
Rest 60-90 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. Same as "Performance"

“PERFORMANCE”

A. Every 2:30, for 15 minutes (6 sets):
Deadlift x 3 reps @ 20X0
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*Sets 1-2 – RPE 6-7
*Sets 3-4 – RPE 7-8
*Sets 5-6 – RPE 8
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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 and tempo.

B. Every minute, on the minute, for 16 minutes (4 sets) for max reps/calories of:
Station 1 – 30 Seconds of Ski Erg (for Calories)
Station 2 – 30 Seconds of Burpee Box Jump-Overs (24/20")
Station 3 – 30 Seconds of Bike Erg (for Calories)
Station 4 – 30 Seconds of Power Cleans (95/63 lb) or Kettlebell Swings

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg or Run
5 minute easy Bike or Run
*at the top of each minute, go hard for 15 seconds

then...

90 Second Bike or Run @ 80-85% effort
Rest walk 60 seconds
x 6 rounds

Rest 2 minutes
x 2 sets