Tuesday 3.25.2025

“FITNESS”

A. Three sets of:
Front Foot Elevated Split Squat x 6-8 reps each leg @ 30X0
Rest 30 seconds
Single Arm Trap-3 Raise x 8-10 reps each arm @ 3010
Rest 30 seconds
Side Plank or Star Plank x 20-40 seconds each side
Rest 60 seconds

B. Complete as many rounds and reps as possible in 15 minutes of:
10 Wall Balls
5 Toes to Bar
*After every 3 rounds completed, complete a 200 Meter Run

Cooldown
One or two sets of:
Half Kneeling Hip Flexor Stretch x 30-60 seconds each side
Child's Pose Lat Stretch x 30-60 seconds each side

“PERFORMANCE”

A. Every 2 minutes, for 14 minutes (7 sets):
Front Squat x 2 reps

*Set 1 – 60% of 1-RM (or RPE 6/10)
*Set 2 – 70% (or RPE 7/10)
*Sets 3-7 – 75-80% (or RPE 8/10)

The goal for today is to accumulate solid sets of 2 reps, at a weight that allows for good technique and speed out of the bottom.
We have added an additional working set to what we did on 3.6.2024. Either keep the weights the same, or increase slightly from that day.

B. Complete as many rounds and reps as possible in 15 minutes of:
10 Wall Balls
5 Toes to Bar
*After every 3 rounds completed, complete a 200 Meter Run

Cooldown
One or two sets of:
Half Kneeling Hip Flexor Stretch x 30-60 seconds each side
Child's Pose Lat Stretch x 30-60 seconds each side

“ENDURANCE (AKA SWEAT SESH)”

30 Second Row
Rest 30 seconds
30 Second Bike Erg
Rest 30 seconds
30 Second Ski Erg
Rest 30 seconds
x 10 rounds (30 minutes)

Rounds 1-3: Warm-up
Rounds 4-5: Find your pace
Rounds 6-10: MAINTAIN PACE