Monday 7.27.2026

*Coach’s Note: Today’s strength portions (both options) are the exact same prescription as on 7.17.2026; try to increase the loading slightly from what you used that day.

“FITNESS” & “PERFORMANCE”

A. Five working sets of:
2 Push Press + 2 Split Jerk
Rest 2 minutes

Set 1-2: Easy
Set 3-4: Moderate
Set 5: Challenging

OR

Three or four sets of:
Landmine Push Press x 6-8 reps each arm @ 20X1
Rest 30 seconds
Supine Ring Rows x 8-10 reps @ 21X0
Rest 60 seconds

Loading on the Push Press should build from a 6/10 to 9/10 RPE over your working sets.

B. Every 4 minutes, for 16 minutes (4 sets):
2-4 Wall Walks or Inchworm Push-ups
8 Power Cleans (135/93 lb) or 12 Russian Kettlebell Swings
32 Double-Unders
16/12 Calorie Row
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*Goal is to have at least 45 seconds of rest between intervals. Adjust reps/calories accordingly. Feel free to scale up on the Power Cleans if you’d like to go heavier today.

“PUMP”

A. See options above

B. Three sets of:
Alternating Top Down Glute Bridge Dumbbell Floor Press x 6-8 reps each arm @ 20X0
Rest 30 seconds
Dumbbell Upright Rows x 10-12 reps @ 20X0
Rest 30 seconds
Banded Monster Walks x 12-16 steps forward and backward
Rest 30 seconds
Plate Russian Twists x 20-40 reps (10-20/side)
Rest 60 seconds

*Increase loading on the Floor Press from 7.17.2026

“ENDURANCE (AKA SWEAT SESH)”

6 Minutes @85-90% effort:
8/6 Calorie Ski
8/6 Calorie Row
8/6 Calorie Bike
Rest walk 2 minutes
x 3-5 sets