Friday 1.30.2026

“FITNESS” & “PERFORMANCE”

A. Three sets, for quality, of:
3 Half Turkish Get Ups each arm
5-7 Suitcase Single Leg Deadlifts each side
12-15 Second Sprint on Bike, Ski or Rower

B. 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
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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. Option 1: Conditioning
Against a 3-minute clock, complete:
20 Wall Balls
300/270 Meter Row
Max Reps of Power Cleans (135/93) or Dumbbell Power Cleans in remaining time
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Rest 60 seconds, and complete three sets for max reps.

Option 2: "PUMP"
Complete as many rounds and reps as possible in 12 minutes of:
6-8 Front Foot Elevated Reverse Lunges each leg (Barbell or Dumbbells)
8-12 Foot Elevated Glute Bridges (Barbell or Dumbbell)
15-20 Supinated Band Pull Aparts
20-30 Russian Twists

Focus on movement quality and control throughout. Rest as needed between movements to maintain solid effort.

“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