Monday 2.24.2025

“FITNESS”

A. Take 10-12 minutes to establish an 8-rep max Strict Overhead Press

Followed by...

One set of:
Strict Overhead Press x Max Reps @ 85% of today’s 8-RM

*If you'd prefer Dumbbells to the Barbell here today, that's ok!

B. Complete as many rounds and reps as possible in 15 minutes of:
7 Hand Release Push-ups
9 Box Jumps or Step-Ups
11/9 Calorie Row, Ski, or Bike
13 Russian Kettlebell Swings

Cooldown
One to two sets of:
Childs Pose Thread the Needle x 30 seconds each side
Passive Hang x 30 seconds

“PERFORMANCE”

A. Take 10-12 minutes to establish an 8-rep max Strict Overhead Press

Followed by...

One set of:
Strict Overhead Press x Max Reps @ 85% of today’s 8-RM

B. Complete as many rounds and reps as possible in 15 minutes of:
5 Hang Power Cleans (155/103 lb)
7 Strict Handstand Push-ups
9 Box Jumps (24/20" — step down)
11/9 Calorie Row, Ski, or Bike

Cooldown
One to two sets of:
Childs Pose Thread the Needle x 30 seconds each side
Passive Hang x 30 seconds

“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