Thursday 4.3.2025

“FITNESS”

A. Three sets of:
Front Foot Elevated Split Squat x 6-8 reps each leg @ 30X0
(try to increase the loading from last week!)
Rest 30 seconds
Ring Rows x 8-10 reps @ 20X0
Rest 30 seconds
Jump Rope/Double-Under Practice x 30-60 seconds
Rest 30 seconds
Single Arm Bottoms Up Kettlebell Carry x 60 feet each arm
Rest 60 seconds

B. Same as "Performance"

“PERFORMANCE”

A. Every 2 minutes, for 16 minutes (8 sets):
Front Squat x 2 reps

*Set 1 – 60% of 1-RM (or RPE 6/10)
*Set 2 – 70% (or RPE 7/10)
*Sets 3-8 – 75-80% (or RPE 8/10)

We have added an additional working set to what we did on 3.25.2025. Either keep the weights the same, or increase slightly from that day.

B. Three sets for max reps of:
60 Seconds of Toes to Bar or Strict Hanging Knee Tucks
Rest 30 seconds
60 Seconds of Single Arm Kettlebell Front Rack Walking Lunges (switch arms at 30 seconds)
Rest 30 seconds
60 Seconds of Row, Bike, or Ski (for Calories)
Rest 30 seconds

“ENDURANCE (AKA SWEAT SESH)”

Every 5 minutes, for 30 minutes (6 sets):
500-600 Meter Bike Erg
250-300 Meter Run or Row
150-200 Meter Ski

*Adjust distances to ensure that you get at least 60 seconds of rest between sets.