Monday 8.4.2025

“FITNESS”

A. Three sets of:
Goblet Squat or Dual Kettlebell Front Squat x 6-8 reps @ 31X1 tempo
Rest 30 seconds
Single Leg Glute Dumbbell Glute Bridge x 8-10 reps each leg @ 20X1
Rest 30 seconds
Plank Body Saws on Sliders x 8-12 reps (slow and controlled — as much ROM as you can control)
Rest 60 seconds

The goal on today's squats is to show excellent control and mechanics. Try to increase loading from 7.25.2025 (if you were here that day).

B. Two or Three sets of:
Three Point Single Arm Dumbbell Row x 6-8 reps/arm @ 20X0
Rest 30 seconds
Banded Face Pull x 12-15 reps @ 20X0
Rest 60 seconds

C. Complete as many rounds and reps as possible in 10 minutes of:
10 Toes to Bar or V-Ups
10 Goblet Forward Lunges (step forward and drive back to standing for each rep)
10/8 Calorie Row, Ski, or Bike

“PERFORMANCE”

A. Five sets of:
Front Squat x 3 reps
Rest 2 minutes

*Set 1 — 6/10 RPE
*Set 2 — 7/10 RPE
*Set 3 — 8/10 RPE
*Sets 4-5 — 9/10 RPE

Take 4 minutes to warm-up from the empty bar to your first working set. The reps have decreased from 7.25.2025; try to increase loading. If you're feeling good, try to build to a 3-RM Front Squat by your final set.

B. Two or Three sets of:
Three Point Single Arm Dumbbell Row x 6-8 reps/arm @ 20X0
Rest 30 seconds
Banded Face Pull x 12-15 reps @ 20X0
Rest 60 seconds

C. Complete as many rounds and reps as possible in 10 minutes of:
10 Toes to Bar
10 Front-Racked Forward Lunges (step forward and drive back to standing for each rep) (95/63 lb)
50 Double-Unders

Compare to 3.29.2024

“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