*Program Note: Today’s Back Squats are meant to build off of what we did last week (on Monday). The reps have decreased by 1 each set. If you were here that day, try to improve on what you did then, either in terms of heavier loads, or better overall quality (or both)!
“FITNESS” & “PERFORMANCE”
A. Two or three sets (8-10 minutes), for quality, of:
3-5 Seated Box Jumps
4-6/side Low Switch Cossack Squats (Bodyweight, Goblet, or Assisted)
20-40 Second Passive Hang
B. Every 3 minutes, for 12 minutes (4 sets):
Back Squat
Set 1 — 9 reps | RPE 7
Set 2 — 7 reps | RPE 8
Set 3 — 5 reps | RPE 9
Set 4 — Drop back to your Set 1 weight and perform MAX unbroken reps (aim for 9+ reps)
Perform 1-2 warm-up set to find a good starting weight on the Back Squat. Increase the loading each set as the reps decrease, and RPE increases. The reps have decreased from 11.2.2026 to allow for an increase in weight.
C. Three rounds for time of:
400 Meter Run
30 Single Arm Kettlebell Front-Racked Walking Lunges (24/16 kg — 15 reps each arm)
10 Burpees
“PUMP”
A. & B. Same as above
C. Two or three sets of:
6-8/side Dumbbell Reverse Lunges @ 20X0
12-16 Alternating Dumbbell Plank Rows
30-40 Second Crush Grip or Dual Dumbbell Flutter Kicks
Rest as needed between movements and sets
“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
