Thursday 1.30.2025

“FITNESS” & “PERFORMANCE”

A. Every 2:30, for 10 minutes (4 sets):
Close Grip Barbell Bench Press
*Set 1 - 6 reps @ 21X1 - RPE 8/10
*Set 2 - 6 reps @ 21X1 - RPE 8/10
*Set 3 - 6 reps @ 21X1 - RPE 8/10
*Set 4 - Max Reps w/same weight @ 20X1 (Note the change in tempo!)

Perform 1-2 warm-up sets to find an appropriate working weight -- the goal is to use the same weight for all of your working sets. Note the tempo on your first three working sets, as there is a pause for 1-second at the chest on each rep.
The reps have decreased from 1.21.2025, allowing for an increase in load.

B. Three sets of:
Strict Bar Dips x 6-10 reps or Bench Dips x 10-15 reps
Rest 15 seconds
Dumbbell Front Raises x 8-12 reps @ 20X0
Right into...
Dumbbell Lateral Raises x 8-12 reps @ 20X0
Rest 2 minutes

Choose a load that will make your final reps a challenge to complete with good form.

C. In teams of two, partners will alternate tasks to complete as many rounds and reps as possible in 12 minutes of:
12/10 Calorie Ski, Row, or Bike
10 Box Jumps (or Step-Ups)
8 Toes to Bar (or V-Ups)

“ENDURANCE (AKA SWEAT SESH)”

8 minutes @80-85%:
8/6 Calorie Bike Erg
8/6 Calorie Ski Erg

Rest 2 minutes, then...

8 minutes @80-85%:
160 Meter Row
4 Ring Rows
8 Push-ups
12 Air Squats

Rest 2 minutes, then...

Repeat for a second set of each.

Goal is to complete the same or more rounds the second time through when compared to the first