Monday 12.29.2025

**Holiday Week Schedule:
Monday (12/29) & Tuesday (12/30) — Normal
Wednesday (12/31) — Last class at 4:30pm (NO 5:30 or 6:30pm)
Thursday (1/1) — One Class only @ 9am
Friday (1/2) — No 6am Class; No 5:30pm Class
Saturday (1/3) — Normal

“FITNESS”

A. Upper Strength Work
Four sets of:
Dumbbell Bench Press x 6-8 reps @ 20X1
Rest 30 seconds
Bent Over Reverse Flies x 8-10 reps @ 20X0
Rest 30 seconds
Strict Hanging Knee Raises x 10-15 reps @ 21X0
(add weight if these are easy for you)
Rest 60 seconds

B. Conditioning
Complete as many rounds and reps as possible in 15 minutes of:
300 Meter Row/Ski or 600 Meter Bike Erg
20 Russian Kettlebell Swings
10 Plank Walk-Ups

“PERFORMANCE”

A. Upper Strength Work
Every 2:30, for 15 minutes (6 sets):
Bench Press
*Set 1 — 5 reps @ RPE 6/10
*Set 2 — 4 reps @ RPE 7/10
*Set 3 — 3 reps @ RPE 8/10
*Set 4 — 3 reps @ RPE 9/10
*Set 5 — 3 reps @ RPE 10/10
*Set 6 - Max Reps using 75-80% of Set 5 weight

Build in load to a heavy set of 3 by your fifth set, then complete a back-off set for max reps. Reps have decreased from last week (12.18.2025) to allow for an increase in loading.

B. Conditioning
Complete as many rounds and reps as possible in 15 minutes of:
300 Meter Row/Ski or 600 Meter Bike Erg
12 Toes to Bar
9 Power Cleans (135/93 lb)

“ENDURANCE (AKA SWEAT SESH)”

Three or four sets for max reps/cals of:
2 minutes of Bike Erg
Rest 30 seconds
90 seconds of Rowing
Rest 30 seconds
60 seconds of Ski Erg
Rest 30 seconds
30 seconds of Burpees
Rest 90 seconds