Friday 5.1.2026

“FITNESS” & “PERFORMANCE”

A. Strength Option 1: Front Squat 1-RM
Every 2 minutes, for 14 minutes (7 sets):
Front Squat x 1 rep

*Set 1 – 65% of 1-RM (or RPE 6/10)
*Set 2 – 75% (or RPE 7/10)
*Set 3 – 80-85% (or RPE 8/10)
*Sets 4-7 – 85+% (or RPE 9-10/10)

If you are feeling good today, try to establish a new 1-RM Front Squat. If you need more sets or rest, that’s all good.

OR

Strength Option 2: Squat/Pull/Core
Three sets of:
4-6 Dual Kettlebell Front Squats or Goblet Squats @ 32X1
right into...
8-12 Dual Kettlebell Front Squats or Goblet Squats (no tempo)
Rest 30 seconds
Single Arm Dumbbell Row x 8-10 reps each arm @ 30X0
Rest 30 seconds
Bent Over Plate or Dumbbell Reverse Flies x 10-15 reps @ 20X0
Rest 60 seconds

B. Conditioning Option 1
For time:
Run or Ski 200 Meters
24 Russian Kettlebell Swings
24 Goblet Reverse Lunges
Run or Ski 200 Meters
20 Russian Kettlebell Swings
20 Goblet Reverse Lunges
Run or Ski 200 Meters
16 Russian Kettlebell Swings
16 Goblet Reverse Lunges
Run or Ski 200 Meters
12 Russian Kettlebell Swings
12 Goblet Reverse Lunges

OR

Conditioning Option 2
For time:
Run 200 Meters
12 Cleans (135/93 lb)
Run 200 Meters
10 Cleans (185/133 lb)
Run 200 Meters
8 Cleans (205/143 lb)
Run 200 Meters
6 Cleans (225/153 lb)
​
Cleans can be completed as Power Cleans or Full (Squat) Cleans. These numbers are intended to challenge the strongest people in our gym; scale the weights back as necessary to complete this workout in 15 minutes or less. You must change your own weights throughout.

Compare to 9.26.2025

“PUMP”

A. Either Strength Option above

B. Three or four rounds in 10-12 minutes of:
12-15 Dumbbell Glute Bridges or Hip Thrusts @ 20X0
(increase weight from last week if able)
8-12 Tempo Push-ups @ 21X1
20-30 Alternating Single Leg V-Ups

Take minimal rest between movements and sets

“ENDURANCE (AKA SWEAT SESH)”

30-45 Minutes at sustinable pace of:
1000 Meter Bike
100ft KB Front Rack Carry (Left Arm)
100ft KB Front Rack Carry (Right Arm)
500 Meter Ski, Row, or Bike
100ft Suitcase Carry (Left Arm)
100ft Suitcase Carry (Right Arm)