Friday 11.14.2025

*Reminder: Handstand Workshop with Coach Gabby is this Saturday at 10:30am!

“FITNESS” & “PERFORMANCE”

A. Six sets of:
Deadlift
*Set 1 – 8 reps @ RPE 7
*Set 2 – 6 reps @ RPE 7
*Set 3 – 4 reps @ RPE 8
*Sets 4-6 – 2 reps @ RPE 8-9
Rest 2 minutes

The reps have decreased from last week (11.6.2025) to allow for an increase in loading. If you were not here, follow the prescibed RPE, making your final three sets challenging, but not maximal effort.

OR

Three working sets of:
Barbell Hip Thrusts x 6-8 reps @ 20X1 (try to increase loading from last week)
followed by...
Hamstring March x 12-16 reps @ 20X0
Rest 30 seconds
Front Leaning Rest on Rings x 30-60 seconds
Rest 60 seconds

B. Every 4 minutes, for 16 minutes (4 sets):
10 Dumbbell Bench Press @ 20X0 (heavy)
100-ft Sandbag Carry
20/16 Calorie Echo Bike
​
*Choose a Dumbbell weight that challenges you to complete all of the reps at the prescribed tempo.

“ENDURANCE (AKA SWEAT SESH)”

30 Second Bike or Run @ 80%
Rest 30 seconds
x 16 rounds

Rest 2 minutes

30 Second Bike or Run @85%
Rest 30 seconds
x 16 rounds

*Use similar paces to two weeks ago, for an
increased number of total sets.