Friday 2.21.2025
“FITNESS”
A. Three sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 20X0
Rest 30 seconds
Kettlebell or Dumbbell Chainsaw Row x 8-10 reps each arm @ 20X0
Rest 30 seconds
Powell Raise x 10-12 reps each arm @ 20X0
Rest 30 seconds
Hang L-Sit Hold or Hanging Tuck Hold x 20-40 seconds
Rest 60 seconds
B. Against a 5-minute clock, complete:
1.2.3.4.5.6...
Strict Pull-ups
*3 Dumbbell Thrusters after each set
Rest 2 minutes, then...
Against a 5-minute clock, complete:
1.2.3.4.5.6...
Dumbbell Forward Lunges (R+L=1)
*3 Burpees Over the DB after each set
*Compare to 4.26.2024
“PERFORMANCE”
A. Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 3 reps @ RPE 7/10
*Set 2 – 2 reps @ RPE 7/10
*Set 3 – 1 rep @ RPE 7/10
*Set 4 – 1 rep @ RPE 8/10
*Set 5 – 1 rep @ RPE 9/10
then...
Take 10 additional minutes (4 or 5 sets) to establish today's 1-RM Back Squat
If you are newer to the Back Squat, but want to establish a benchmark for yourself, build to a heavy set of 5 reps over this same period of time.
B. Against a 5-minute clock, complete:
1.2.3.4.5.6...
Bar Muscle-Ups
*3 Dumbbell Thrusters after each set
Rest 2 minutes, then...
Against a 5-minute clock, complete:
1.2.3.4.5.6...
Dumbbell Forward Lunges (R+L=1)
*3 Burpees Over the DB after each set
Compare to 4.26.2024
“ENDURANCE (AKA SWEAT SESH)”
Every 3 minutes, for 24-30 minutes (8-10 sets):
100 Meter Ski
200 Meter Row
300 Meter Bike Erg
Adjust the distances so that you are getting close to 60 seconds of rest each set (100m Ski, 150m Row, 200m Bike, for example)
