Monday 11.10.2025

“FITNESS” & “PERFORMANCE”

A. Four sets of:
Front Squat x 6 reps @ 30X1
Rest 2 minutes
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*Set 1 — 6/10 RPE
*Set 2 — 7/10 RPE
*Set 3 — 8/10 RPE
*Set 4 — 9/10 RPE
​
Perform 1-2 warm-up sets to find an appropriate starting weight. Increase loading each set to hit the prescribed RPE.
Note the change in tempo from prior weeks! There is no more 2-second pause in the bottom of each rep.
*For those that are newer to squatting, and would like more volume, perform Goblet or KB Front Squats for sets of 8-10 at the prescribed tempo.

B. Option 1: Conditioning
For time:
40 Wall Balls (20/14 lb)
800 Meter Run
30 Wall Balls
600 Meter Run
20 Wall Balls
400 Meter Run

*Compare to 11.11.2024 (12-16 minute target timeframe)

Option 2: Strength Endurance/"PUMP"
Three or four sets of:
Dumbbell Goblet Forward Lunge x 6-8 reps each leg @ 20X1
Single Leg Dumbbell Glute Bridge x 10-15 reps each leg @ 20X1
Crush Grip Dumbbell Flutter Kicks or Hollow Hold x 30-40 seconds
Rest as needed

C. Two or Three sets of:
Single Arm Kettlebell Chainsaw Row x 8-10 reps each arm @ 20X0
Rest 30 seconds
Banded Face Pulls x 12-15 reps @ 20X0
Rest 60 seconds

“ENDURANCE (AKA SWEAT SESH)”

30 Second Bike or Run @ 80%
Rest 30 seconds
x 16 rounds

Rest 2 minutes

30 Second Bike or Run @85%
Rest 30 seconds
x 16 rounds

*Use similar paces to two weeks ago, for an
increased number of total sets.