Wednesday 6.17.2026

*The reps have decreased on the Front Squat from last week’s sets; try to increase the loading today. If you’d prefer not to go as heavy, substitute Goblet or Dual Kettlebell Front Squat at a 31X1 tempo for 6-8 reps, or perform Split Squats for the same reps and tempo as just described.

“FITNESS” & “PERFORMANCE”

A. Strength
Four working sets of:
Front Squat (see reps below)
Rest 2 minutes

Warm-up Set 1 — 8 reps @ 20X1 | RPE 3
Warm-up Set 2 — 4 reps @ 20X1 | RPE 5

then...

Set 1 — 4 reps @ 20X1 | RPE 7
Set 2 — 4 reps @ 20X1 | RPE 8
Set 3 — 4 reps @ 20X1 | RPE 9
Set 4 — Drop back to your Set 1 weight and perform max reps @ 20X1 Tempo

B. Upper Pulling/Core
Two or Three sets of:
Single Arm Dumbbell Row x 8-10 reps each arm @ 30X0
Rest 30 seconds
KB Star Plank or Side Plank x 15-25 seconds each side
Rest 60 seconds

C. Short Intervals
Three sets for max reps/calories:
60 Seconds of Wall Balls
Rest 30 seconds
30 Second Ski Erg (for max calories)
Rest 60 seconds
​
These are high effort sets. Try to push the pace here!

“PUMP”

A & B. Same as above

C. Accessory: Quads + Biceps
Two or three sets of:
Dumbbell Hammer Curls x 10-12 reps @ 20X0
Rest as needed
Goblet Wall Sit Hold x 30-40 seconds
Rest as needed

“ENDURANCE (AKA SWEAT SESH)”

Every 5 minutes, for 30 minutes (6 sets):
500-600 Meter Bike Erg
250-300 Meter Run or Row
150-200 Meter Ski

*Adjust distances to ensure that you get at least 60 seconds of rest between sets.