Wednesday 3.12.2025

“FITNESS” & “Performance”

A. Activation Work (6-8 minutes)
Three sets, for quality, of:
6-8/side Hand Supported Front Foot Elevated Cossack Squat @ 21X0
12-20 Dumbbell Glute Bridges @ 20X0

B. Every 3 minutes, for 12 minutes (4 working sets):
Tempo Back Squat
*Set 1 — 4 reps @ 33X1 - RPE 7
*Set 2 — 4 reps @ 33X1 - RPE 8
*Set 3 — 4 reps @ 33X1 - RPE 9
*Set 4 — Drop back to your Set 1 weight and perform MAX unbroken reps @ 20X0

*The reps have decreased from last week; look to increase the weights.
*Those that are newer to squatting can substitude a Goblet Squat here (same tempo) for 6-8 reps each set.

C. Complete as many rounds and reps as possible in 15 minutes of:
15 Wall Balls (20/14 lb)
10 Toes to Bar
15 Box Jumps (step down -- 24/20")
30 Double Unders (scale is 10/8 Calorie Bike, Ski, or Row)

*Compare to 3.7.2023

“ENDURANCE (AKA SWEAT SESH)”

40 minutes @continuous effort:
800m Echo Bike or Bike Erg
10 No-Push-up Burpees (sprawls)
200 Meter Run or Row
15 Hollow Rocks
40 Double-Unders or 80 Singles