Thursday 9.3.2026

“FITNESS” & “PERFORMANCE”

A. Two or three sets, for quality:
6-8/side Hand Supported Knee Over Toe Split Squats @ 30X1 (hold a DB if needed for more resistance)
12-16/side Lateral X-Band Walk Steps
20-30 Second Passive Hang

B. Four sets of:
1 and 1/4 Front Squat x 3-4 reps @ 31X1
Rest 2 minutes between sets
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*Perform 1-2 warm-up sets, and make your final three working sets an RPE of 7, 8, and 9, respectively.
Can be performed with a Barbell, DBs, or KBs.
Reps have decreased from last week to allow for an increase in loading.

C. In teams of two, alternate tasks to complete as many rounds and reps as possible in 12 minutes of:
24 Double-Unders (or 240 Meter Bike Erg)
6-8 Toes to Bar, Hanging Knee Tucks, or V-Ups
6 Burpees

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg or Run
5 minute easy Bike or Run
*at the top of each minute, go hard for 15 seconds

then...

90 Second Bike or Run @ 80-85% effort
Rest walk 60 seconds
x 6 rounds

Rest 2 minutes
x 2 sets