Wednesday 6.24.2026

“FITNESS,” “PERFORMANCE,” & “PUMP”

A. Plyo Warm-up
Every minute, on the minute, for 8 minutes (4 sets of each):
Minute 1 — 4-5 Tall Box Jumps (or Russian Step Ups each side)
Minute 2 — 5-6 Half Kneeling Overhead Medball Slams each side

Challenge yourself with taller box heights as you get warmer.

B. Strength
Five sets of:
Deadlift
*Set 1 – 10 reps @ RPE 7
*Set 2 – 8 reps @ RPE 7
*Set 3 – 6 reps @ RPE 7-8
*Sets 4-5 – 4 reps @ RPE 8-9
Rest 2 minutes

Build in load each set to hit the prescribed effort. Try to increase slightly from what you used last week (6.15.2026)

C. Conditioning
Every 3 minutes, for 15 minutes (5 sets):
Run 200 Meters
12 Single Arm Dumbbell Hang Clean & Jerks
6 Burpees
​
Choose a dumbbell loading that will challenge you here. Compare to 7.14.2025

OR

"PUMP" Strength/Hypertrophy
Three or four sets, not for time, of:
8-10 Single Leg Dumbbell Hip Thrusts each leg @ 20X0
10-12 Single Arm Dumbbell or Kettlebell Rows each arm @ 20X0
20-30 Second Side Plank or Star Plank each side (add weight if able)

*Try to use the same weight (or more) as last week on the Single Arm Rows, but for 2 additional reps each set.

“ENDURANCE (AKA SWEAT SESH)”

30 Second Bike or Run @ 80%
Rest 30 seconds
x 32 rounds

*Use similar paces to two weeks ago, but with no break in the middle this time!