Friday 12.5.2025

“FITNESS” & “PERFORMANCE”

A. Four sets of:
Back Rack or Goblet Bulgarian Split Squat x 5 reps each leg @ 30X1
Rest 20-30 seconds between legs, then...
Glute Bridge Dumbbell Floor Press x 10 reps @ 20X0
Rest 60-90 seconds
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Loading Note:
Perform 1 warmup set of each exercise. Aim for RPE 7-8 on the first working set, and then keep weight the same or increase each set if looking to maximize intensity. The reps have decreased from 11.24.2025 to allow for an increase in load. .

B. "Fitness" Conditioning
For time:
21-18-15-12-9-6
Row Calories (Scaled Cals = 18-15-12-9-6-3)
Goblet Squats (24/16 kg)
*10 Plank Kettlebell Drag Throughs after each set

Compare to 6.16.2023

OR

"Performance" Conditioning
For time:
30 Toes to Bar
15 Squat Cleans (155/103 lb)
24 Toes to Bar
12 Squat Cleans
18 Toes to Bar
9 Squat Cleans

Compare to 6.16.2023

“ENDURANCE (AKA SWEAT SESH)”

Every 5 minutes, for 30 minutes (6 sets):
500-600 Meter Bike Erg
250-300 Meter Run or Row
150-200 Meter Ski

*Adjust distances to ensure that you get at least 60 seconds of rest between sets.