Monday 9.14.2026

“FITNESS”

A. Cycle through the following circuit for 12 minutes, with focus on movement quality:
6-8 Lateral Box Step Ups each leg
8-12 Side Plank Rotations each side
180-ft Filly Carry (90-ft each side)
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Move through this all at a pace that allows for excellent range of motion and control, resting as needed between exercises.

B. & C. Same as "Performance"

“PERFORMANCE”

A. Every 90 seconds, for 12 minutes (8 sets):
High Hang Snatch + Hang Snatch (from the knee)

Sets 1-2: Light
Sets 3-6: Moderate
Sets 7-8: Moderate-Challenging

Treat this as lighter, technique-based work today. The bulk of your sets should be in the 70% range of your 1-RM Snatch.

B. Three working sets of:
Alternating Top Down Dumbbell Bench Press x 6-8 reps each arm @ 20X0
Rest 30 seconds
Bent Over Reverse Flies x 10-15 reps @ 20X0
Rest 60-90 seconds

Perform a few reps of each movement to find a good starting weight. Aim for your sets to be close to failure.

C. Every 90 seconds, for 12 minutes (8 sets):
6-9 Calorie Row, Bike, or Ski
3 Devil's Presses (50/35 lb)
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*These should be very high effort sets. Choose a calorie count will allow you to complete each of your sets in 60 seconds or less, with the machine portion alone taking no more than 40 seconds each time through.

*Advanced Option: Use heavier Dumbbells!

“PUMP”

A. & B. See Above

C. Three sets of:
Tall Kneeling Arnold Press x 8-10 reps @ 20X1
Rest 45 seconds
Banded Barbell or Dumbbell Hip Thrusts x 10-15 reps @ 20X1
Rest 45 seconds

followed by...

50 Strict Hanging Knee Tucks

*Perform these in as few sets as possible

“ENDURANCE (AKA SWEAT SESH)”

40 minutes @continuous effort:
800m Echo Bike or Bike Erg
10 No-Push-up Burpees (sprawls)
200 Meter Run or Row
15 Hollow Rocks
40 Double-Unders or 80 Singles