Friday 01/10/2025

Good Morning MEF, Take a moment today to appreciate the work you put in this week, both inside and outside of the gym!

Strength: 12-minute EMOM

-3 OH Squats

continue to add weight each new minute until you feel that you are at a 8-9 RPE, then work at that weight for the remainder of the EMOM

Conditioning: For Time (15 minute cap)

30-24-18-12-6

-DB Floor Press (VIDEO)

-Alternating V-Ups

-KB Swings

PROGRAM NOTE: WHAT IS RPE? (you will see more RPE sets programmed moving forward)

RPE—Rate of Perceived Effort—is a subjective measurement of how hard someone feels they are working during physical activity. RPE can be a helpful way to get accustomed to how your body feels during a workout by tuning into how heavy you are breathing and how fast your heart is beating. On the RPE Scale, zero (0) = rest, and ten (10) = maximal effort. See chart below: