Thursday 8.6.2026

“FITNESS” & “PERFORMANCE”

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

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

Try to increase loading from last week (7.27.2026)

OR

Three working sets of:
Tall Kneeling Landmine Press x 6-8 reps each arm @ 21X1
Rest 30 seconds
Single Leg Romanian Deadlift x 6-8 reps each side @ 3010
Rest 60 seconds

*Perform 1 warm-up set, and make your three working sets a 7, 8, and 9 RPE, respectively. Use a hand assist if needed for balance on the RDL

B. In teams of two, complete as many rounds and reps as possible in 18 minutes of:
30/24 Calorie Row
24 Single Arm Dumbbell Hang Clean & Jerks
18 Burpees (Advanced: Burpee Toes to Bar)

*Divide reps between partners as you see fit.

“ENDURANCE (AKA SWEAT SESH)”

600 Meter Run/Row/Ski (or 1200 Meter Bike) @80%
Walk 50 Meters
400 Meter Run/Row/Ski @85%
Walk 50 Meters
200 Meter Run/Row/Ski @90%
Rest 2 minutes
x 4 rounds