Monday 12.1.2025

“FITNESS” & “PERFORMANCE”

A. Four or Five sets of:
Front Squat x 2 reps @ 30X1
Rest 2 minutes
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*Set 1 — 7/10 RPE
*Set 2 — 8/10 RPE
*Set 3 — 9/10 RPE
*Sets 4&5 — 9-10/10 RPE
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Perform 1-2 warm-up sets to find an appropriate starting weight. Increase loading each set to hit the prescribed RPE.
The reps have decrease from 11.19.2025 to allow for an increase in weight.

OR

Three or Four sets of:
Kettlebell Front Squat or Goblet Squat x 6-8 reps @ 30X1
Rest 15 seconds
Alternating Kettlebell Gorilla Rows x 12-16 reps @ 20X0
Rest 15 seconds
Hollow Hold or Rock x 30-40 seconds
Rest 60 seconds

Choose a loading on the Front Squats that is a 7-8/10 effort. Your percieved effort should increase from set to set as fatigue accumulates.

B. Two or three sets (10-12 minutes) of:
Left Side Kettlebell Offset Reverse Lunge x 8-10 reps @ 20X0
Rest 15-20 seconds
Supinated Grip Strict Pull-ups x 4-8 reps @ 20X0
Rest 15-20 seconds
Right Side Kettlebell Offset Reverse Lunge x 8-10 reps @ 20X0
Rest 15-20 seconds
Pronated Grip Strict Pull-ups x 4-8 reps @ 20X0
Rest 90 seconds

C. Against a 6-minute clock, complete:
3.6.9.12.15...
Calorie Row, Bike or Ski
Burpees

*Compare to 4.28.2025

“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.