Thursday 1.9.2025

“FITNESS” & “PERFORMANCE”

A. Every 2:30, for 10 minutes (4 sets):
Close Grip Barbell Bench Press
*Set 1 - 8 reps @ 21X1 - RPE 7/10
*Set 2 - 8 reps @ 21X1 - RPE 7/10
*Set 3 - 8 reps @ 21X1 - RPE 7/10
*Set 4 - Max Reps w/same weight @ 20X1 (Note the change in tempo!)

Perform 1-2 warm-up sets to find an appropriate working weight -- the goal is to use the same weight for all of your working sets.
Note the tempo on your first three working sets, as there is a pause for 1-second at the chest on each rep. On your back-off set, there is no pause!

B. Three sets of:
Hollow Body Dumbbell Skull Crushers x 8-12 reps @ 20X0
Rest 30 seconds
Dumbbell Lateral Raises x 10-15 reps @ 20X0
Rest 60 seconds

Load both of these so that you are close to failure on each set. You’ll (most likely) need lighter Dumbbells for the Lateral Raises than for the Skull Crushers, so be sure to share with others!

C. In teams of two, complete as many rounds and reps as possible in 15 minutes of:
20/16 Calorie Echo Bike
150-ft Farmer's Carry
10 Wall Walks (or 20 Hand-Release Push-ups)

Divide the work between partners as you see fit, but only one partner can be working at any given time.

“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