10-15min (Complete 2 sets of 10-15 reps ea movement)Samson stretch // Drive the knee forward and squeeze the belly tight.Overhead squats // Press up and keep the arms straight.Sit-ups // Cross the arms at the shoulders, touch the back to the floor, and squeeze the belly to sit up.Good mornings // Keep the chest up and set your midline.Pull-ups // Pull the bar down to the floor until the chin is above the bar.Dips // Shoulders below the elbow at the bottom of the dip.
Single Leg Squat Progressions:
8 reverse lunges (option to use plate deficit)
6 ankle wrap single leg squats per leg
6 single leg squat to target
6 single leg squat on top of box tap heel
1min practice single leg squats
Burpee to target
1 round:2 slow pace burpees
2 fast pace burpees
2 burpees to target
- RX -AMRAP 9:9 burpees to a target (12/12 in)10 alternating single-leg squats
- INTERMEDIATE - AMRAP 9:9 burpees to a target (6/6 in)10 alternating single-leg squats to a target
- BEGINNER - AMRAP 9:6 burpees8 alternating reverse lunges
- MASTERS 55+ - AMRAP 9:9 burpees to a target (6/6 in)10 alternating KB goblet lunges (35/53 lb)
1 set:1:00 pigeon pose/leg1:00 calf stretch/leg
Same as Rx'd
- Welcome to week four of the 2025 Strength 1 lifting cycle. Week five will be a deload week and then in week six, we will test our 1-rep clean and jerk.- Use a recent max or heavy single for your percentages.- If the percentage calls for more than a single rep, they are meant to be completed as unbroken, touch-and-go reps.- Rest as needed between percentages and waves.
- Welcome to week four of the 2025 Strength 2 lifting cycle. Week five will be a deload week and then in week six, we will test our 1-rep deadlift.- Use the same load for sets 4 and 5, but go for more than 2 reps in that final set without pushing to failure. - Rest as needed between sets.
10 sets:Sled push (75 ft)Sled pull (75 ft)- Add 50/90 lb to the sled.- Rest 1:00 between sets.- Add a rope or a ring + strap to the sled to pull it and then keep the rope or ring on the sled while you push. The pull should be a backpedal, not an over-the-shoulder drag.- Feel free to add additional load to the sled as long as you can keep moving.
3 sets::30 single-arm ring plank hold, right:30 single-arm ring plank hold, left:30 L-sit hold- Keep the 30-second intervals to 3 sets or less.- Scale the plank hold by walking your feet forward and keeping your body more upright.- Scale the L-sit hold by bringing the knees closer to your chest.
On a 15:00 clock:Bike for distance- Every minute perform a :15 sprint.- Score is total distance.- 5000/7000+ meters.- Ride at a slow-to-moderate pace.- Increase your pace significantly during the sprint intervals.- Your regular ride pace should feel like a sustainable recovery pace. During the sprint paces, push close to 100% effort. Remember that after each sprint you should ride as slow as needed to be able to repeat that sprint pace. - Substitute run or ski as needed.