June 11, 2025-Performance

General Warm-Up

2 Minute Bike or Row @ Easy Pace

Followed by…

Three sets of:
10 Alternating Cossack Squats
10 Tempo Deadbugs (5/side) @ 1111
100 Foot Double Kettlebell Front Rack Carry
25 Jump Rope or Line Hops

A.

Take 15 minutes to build to today’s 2-RM Front Squat

Suggested loading:
Set 1 – 8 reps @ 50%
Set 2 – 5 reps @ 60%
Set 3 – 3 reps @ 70%
Set 4 – 2 reps @ 75%
Set 5 – 1-2 reps @ 80%
Set 6 – 1-2 reps @ 80-85%
Set 7 – 1-2 reps @ 85-90+% (New 2RM?)
Set 8 – 2 reps @ 95-95+% (New 2RM?)

B.

Performance RX+
Complete as many rounds and reps as possible in 20 minutes of:
10 Toes to Bar*
25 Foot Dumbbell Walking Lunge (50/35lbs)**
50 Double Unders
25 Foot Dumbbell Walking Lunge (50/35lbs)

*Add 5 additional toes to bar every round, so in round 2 you’ll perform 15, and 20 in round 3.
**Dumbbells may be held however the athlete would like.

Athletes may substitute GHD Sit-Ups, Heavy Rope, or Heavier Dumbbells to increase difficulty.

Performance RX
Complete as many rounds and reps as possible in 20 minutes of:
10 V-Ups*
25 Foot Dumbbell Walking Lunge (35l/20bs)**
30 Double Unders
25 Foot Dumbbell Walking Lunge (35l/20bs)

*Add 5 additional v-ups every round, so in round 2 you’ll perform 15, and 20 in round 3.
**Dumbbells may be held however the athlete would like.