Monday 5.5.2025

*Program note: This week is a transition week into our next training cycle, which starts Monday, May 12th!

“FITNESS” & “PERFORMANCE”

A. Every 3 minutes, for 12 minutes (4 sets):
Bench Press x 6-8 reps @ 20X1

Use your rest periods to perform 12-15 Band Pull Aparts, then work on any lower body mobilizations you may need to prioritize.
Perform 1 warm-up set to find a good starting weight on the Bench Press, and aim to make all of your sets a 7-8/10 RPE.

B. Two or three working sets of:
Tall Kneeling Filly Press x 8-10 reps each arm @ 20X0
(perform an Arnold Press with a Dumbbell with one arm, while holding a heavier Kettlebell in a front-rack hold on the other side)
Rest 45 seconds
Hand Supported Single Leg Romanian Deadlift x 8-10 each leg @ 20X0
Rest 45 seconds

C. Every minute, on the minute, for 12 minutes (4 sets of each):
Minute 1 — 150ft Farmers Carry
Minute 2 — 6/5 Calorie Echo Bike SPRINT
Minute 3 — 30-40 Second Weighted Hollow Hold or Flutter Kicks

“ENDURANCE (AKA SWEAT SESH)”

Eight to Ten sets of:
45 Second Run
Rest 15 seconds
45 Second Ski
Rest 15 seconds
45 Second Echo Bike
Rest 75 seconds