Thursday 6.18.2026

“FITNESS” & “PERFORMANCE”

A. Every 3 minutes, for 12 minutes (4 sets):
Close Grip Bench Press
Set 1 — 9 reps @ 20X1 | RPE 7
Set 2 — 7 reps @ 20X1 | RPE 8
Set 3 — 5 reps @ 20X1 | RPE 9
Set 4 — Drop back to your Set 1 weight and perform MAX unbroken reps @20X1 (aim for 9+ reps)

Perform 1-2 warm-up set to find a good starting weight on the Bench Press. Reps have decreased from last week; try to increase the loading.

B. Two or three sets @ RPE 8/10:
Seated Arnold Press x 8-10 reps @ 20X0
Rest 30 seconds
Dumbbell or Plate Lateral Raises x 10-12 reps @ 20X0
Rest 60 seconds

Perform just a few reps of each movement to find a good starting weight.

C. Every 90 seconds, for 12 minutes (4 sets of each):
Station 1 — 200-300 Meter Bike Erg + 6 Burpees
Station 2 — 100-150 Meter Run or Row + 12 Russian Kettlebell Swings

*Adjust the distances to have 30 seconds or more of rest between intervals.

“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.