Thursday 2.6.2025

“FITNESS” & “PERFORMANCE”

A. Skill Work
Every 90 seconds, for 13:30 (3 sets of each):
Station 1 – Rope Climbs x 2-4 reps or Mixed Grip Strict Pull-ups x 4-6 reps each way
Station 2 – Handstand Hold Work x 40-60 seconds
(against a wall, freestanding, or HS walking)
Station 3 – Pistols or Pistol Progressions x 6-8 reps each leg

B. Conditioning Intervals
Every 4 minutes, for 24 minutes (6 sets):
150/120 Meter Ski
120-ft Farmers Carry
300/240 Meter Bike Erg
6 Burpees to a 6" target

Compare to 2.20.2024

Cooldown
One to two sets of:
Twisted Cross x 30-40 seconds each side
Childs Pose Reach Through (or "Thread the Needle") x 30-40 seconds each side

“ENDURANCE (AKA SWEAT SESH)”

Every 6 minutes, for 30 minutes (5 sets), for times:
100 Meter Run
200 Meter Ski
300 Meter Row
400 Meter Bike Erg