Thursday 3.13.2025

“FITNESS” & “Performance”

A. Every 2 minutes, for 12 minutes (6 sets):
Strict Overhead Press x 4 reps

*Sets 1-2: 4 reps @ 85-95% of 8-RM (from 2.24.2025)
*Sets 3-5: 4 reps @ 95-110% of 8-RM
*Set 6: Drop back to your Set 1 weight and perform MAX unbroken reps

*If you did not find an 8-RM Strict Press last week, build over your first 5 sets from a starting weight that is an RPE 6-7/10.

B. Two sets of:
Hand Supported Single Leg Romanian Deadlift x 8-10 reps each leg @ 20X0
Rest 30 seconds
Tall Kneeling Supinated Grip Band Pull Aparts x 15-20 reps
Rest 30 seconds
Side Plank or Star Plank x 20-40 seconds each side
Rest 60 seconds

Perform 1 warm-up set on the Single Leg RDL to find a working weight that is a 7/10 effort for your first working set.

C. Every minute, on the minute, for 12 minutes (4 sets):
Minute 1 — 8-12 Glute Bridge Dumbbell Floor Presses @ 20X0
Minute 2 — 120-ft Filly Carry (60-ft each side)
Minute 3 — 40 Second Row @ tough but sustainable pace (note calories achieved each set)

“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