Friday 8.15.2025

“FITNESS”

A. Three working sets of:
Half Kneeling Landmine Press x 6-8 reps each arm @ 20X1
Rest 30 seconds
Single Leg Dumbbell Hip Thrust x 8-10 reps/side @ 20X1
Rest 30 seconds
Hollow Hold x 30-40 seconds
Rest 60 seconds

Perform 1 warm-up set to find a good starting weight for each movement. Look to increase your effort/loading each set.

B. Against a 2-minute clock, complete:
10 Russian Kettlebell Swings
200 Meter Run
Max Reps of Dumbbell Push Presses

Rest 60 seconds, and complete three or four sets for max reps (depending on energy for today).
*If you'd prefer to not lift overhead today, sub Push-ups or Ring Push-ups for the Push Presses

“PERFORMANCE”

A. Six working sets of:
Push Jerk x 3 reps
Rest 2 minutes between sets

Sets 1-2: Easy
Set 3-4: Moderate
Set 5-6: Challenging

The goal for today is to work on the mechanics of Push Jerk. Build in load over the 6 sets as good technique will allow.

B. Against a 2-minute clock, complete:
10 Deadlifts @ RPE 7-8 (or 40-50% of 1-RM)
50 Double-Unders
Max Reps of Strict Handstand Push-ups

Rest 60 seconds, and complete three or four sets for max reps (depending on energy for today).
*If you'd prefer to not limit your overhead pressing today, sub Push-ups or Ring Push-ups for the Handstand Push-ups

“ENDURANCE (AKA SWEAT SESH)”

Eight sets of:
Run/Row/Bike 1 minute @ 85% aerobic effort
Rest walk 1 minute

Rest 2-3 minutes, then...

Eight sets of:
Run/Row/Bike 1 minute @ 85% aerobic effort
Rest walk 1 minute