Wednesday 7.16.2025

“FITNESS”

A. Three sets of:
Goblet Squat or Dual Kettlebell Front Squat x 6-8 reps @ 31X1 tempo
Rest 30 seconds
Ring Rows x 8-12 reps @ 2111
Rest 30 seconds
Plank Walk-Ups x 12-20 reps
Rest 60 seconds

The goal on today's squats is to show excellent control and mechanics. If you did these last week (7.7.2025), try to increase the loading from that day.

B. & C. Same as "Performance"

“PERFORMANCE”

A. Four sets of:
Front Squat x 5 reps
Rest 2 minutes

*Set 1 — 6/10 RPE
*Set 2 — 7/10 RPE
*Set 3 — 8/10 RPE
*Set 4 — 9/10 RPE

Perform 1-2 warm-up sets to find an appopriate starting weight. The reps have decreased from 7.7.2025; try to increase loading.

B. Two or Three sets of:
Single Arm Dumbbell Row x 8-10 reps each arm @ 20X0
Rest 30 seconds
Crush Grip Kettlebell Curls x 10-15 reps @ 20X0
Rest 60 seconds

C. Three sets for max reps/calories:
60 Seconds of Wall Balls
Rest 30 seconds
30 Second Ski Erg (for max calories)
Rest 60 seconds

These are high effort, "sprint" sets. Try to push the pace here!

“ENDURANCE (AKA SWEAT SESH)”

Every 6 minutes, for 30 minutes (5 sets), for times:
100 Meter Run
200 Meter Ski
300 Meter Row
400 Meter Bike Erg