Friday 1.17.2025

“FITNESS” & “PERFORMANCE”

A. Movement Prep
Two sets, for quality:
8-10/side Single Leg RDL to Knee Lift (hand assist if needed) @ 20X1
15-20 Banded Face Pulls @ 10X1
30-40 second Hollow Hold or Hollow Rock

B. Four sets of:
Barbell Hip Thrust @ 20X1 (*see reps below)
Rest 60 seconds
Kettlebell or Dumbbell Gorilla Row x 6-8 reps each arm @ 20X0
Rest 60 seconds

*Hip Thrust Reps/Loading:
Warm-up Set - 5-10 reps @ easy
Working Set 1 - 12 reps @ RPE 8
Working Set 2 - 10 reps @ RPE 8
Working Set 3 - 8 reps @ RPE 8
Working Set 4 - Drop back to your Set 1 weight and perform MAX unbroken reps (aim for 12+ reps)

Reps have decreased from last week to allow for an increase in loading.

C. Every 3 minutes, for 12 minutes (4 sets):
180/150 Meter Ski
90-ft Sandbag Carry
12 Dual Dumbbell Push Presses

Try to push the pace on the Ski — you should be finished in 50 seconds or less!
If you work hard enough on these sets, four should be enough for today ◡̈ .

“ENDURANCE (AKA SWEAT SESH)”

15-20 minutes @sustained pace:
20/15 Calorie Bike Erg
15/12 Calorie Row
10/9 Calorie Ski

Rest 5 minutes
x 2 sets