Apex Performance Training LLC – Performance Training Program (In-Class)

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Superset A.

Paused Front Squat (4×6)

4 sets, 6 reps

@RPE 9

Dual Dumbbell Split Squat (4×10/10)

Hold dumbbells in suitcase carry

4 sets, 10 reps each side

@RPE 8-9

Superset B.

Shoulder Press (3×10 + 1xF)

3 sets, 10 reps

@RPE 8-9


1 set to Failure using same weight

*for the set to failure, think of shoulder to overhead to failure. Start with as many strict presses then use push press then use push jerks until you can not complete a good rep overhead.*

Push Up (3×12)

3 sets, 12 reps

@RPE 9

*Use plate or weight vest to increase intensity*


Metcon (Time)

2 Rounds

100 Single Unders

50 Air Squats

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