Tuesday 4.29.2025

“FITNESS”

A. Three sets of:
Staggered Stance Landmine Press x 6-8 reps each arm @ 20X0
(try to increase from 4.16.2024)
Rest 30 seconds
Kettlebell Horn Curls x 8-10 reps @ 31X0
Rest 30 seconds
Bent Over Reverse Flies x 10-12 reps @ 20X0
Rest 30 seconds
Side Plank or Star Plank x 20-30 seconds each side
Rest 60 seconds

B. Same as "Performance"

“PERFORMANCE”

A. Every 2 minutes, for 12 minutes (6 sets):
Strict Overhead Press x 1 rep

Suggested loads per set (by %): 80, 85, 90, 95, 95+, 95+

Once you have found your 1-RM for today, then perform the following...

One or Two sets of:
Strict Overhead Press x 6-8 reps @ as heavy as possible

Goal is to find an 8-RM over the 2 sets. Compare to 2.24.2025

B. Every 90 seconds, for 24 minutes (4 sets) of:
Station 1 – 60 Second Filly Carry (switch sides at 30 seconds)
Station 2 – 200 Meter Run
Station 3 – 60 Seconds of Wall Walks (or Push-ups @ 10X1 tempo — focus on solid ROM)
Station 4 – 400 Meter Bike Erg

Track your times for the Run and Bike, with the goal of consistent (but challenging) efforts.

“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)