Wednesday 1.15.2025

“FITNESS”

A. Two sets, for quality:
6-8/side Goblet or Assisted Low Switch Cossack Squats @ 2010
10-12/side Single Leg Glute Bridges (elevate the front foot to extend range of motion if able) @ 2010
12-15 Straight Arm Banded Lat Pulldowns @ 2010

B. Three sets of:
Front Foot Elevated Dumbbell Reverse Lunge x 6-8 reps each leg @ 30X1
Rest 30 seconds
Dumbbell Powell Raise x 8-10 reps each side @ 30X0
Rest 30 seconds
Plank Walk-Ups x 10-15 reps
Rest 60 seconds

C. In teams of two, alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:
150/120 Meter Row
12 Wall Balls
9 V-Ups or Tuck-Ups

“PERFORMANCE”

A. Two sets, for quality:
6-8/side Goblet or Assisted Low Switch Cossack Squats @ 2010
10-12/side Single Leg Glute Bridges (elevate the front foot to extend range of motion if able) @ 2010
12-15 Straight Arm Banded Lat Pulldowns @ 2010

B. Every 2:30, for 12:30 (5 sets):
Back Squat

*Set 1: 6 reps
@ 20X1 — RPE 7
*Sets 2-4: 4 reps
@ 20X1 — RPE 8
*Set 5: Max reps @ 10% less than your heaviest set of 4 reps (same tempo!)

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

C. In teams of two, alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:
150/120 Meter Row
12 Wall Balls
9 Toes to Bar

“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