Tuesday 7.8.2025

“FITNESS”

A. Three sets of:
Alternating Top Down Dumbbell Bench Press x 6-8 reps each arm @ 20X1
Rest 20-30 seconds
Hand Supported Single Leg Romanian Deadlift x 6-8 reps each leg @ 20X0
Rest 20-30 seconds
Hollow Hold/Rock x 30-40 seconds
Rest 60 seconds

B. Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 — 8-12 Dumbbell Z-Presses (or Floor Presses if overhead is a no-go)
Minute 2 — 120-ft Farmers Carry
Minute 3 — 30 Second Row for Max Calories

C. (Optional) Two or Three sets of:
Banded Overhead Tricep Extensions x 15-25 reps
Rest as needed
Dumbbell Hammer Curls x 10-15 reps
Rest as needed

“PERFORMANCE”

A. Every 90 seconds, for 12 minutes (8 sets):
Tempo Bench Press x 3 reps @ 21X1

The focus today is on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible. Find a loading that feels like a 7-8/10 for your first sets, then only increase if you are able to keep the intended speed here.

B. Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 — 5 Power Cleans @ RPE 7-8/10 (done as singles)
Minute 2 — 8-15 Strict Handstand Push-ups or 6-8 Single Arm Dumbbell Push Presses each arm
Minute 3 — 30 Second Row for Max Calories

*You can go up or down in weight on the Power Cleans throughout. Make them challenging, but solid.

C. (Optional) Two or Three sets of:
Banded Overhead Tricep Extensions x 15-25 reps
Rest as needed
Dumbbell Hammer Curls x 10-15 reps
Rest as needed

“ENDURANCE (AKA SWEAT SESH)”

Three or four sets for max reps/cals of:
2 minutes of Bike Erg
Rest 30 seconds
90 seconds of Rowing
Rest 30 seconds
60 seconds of Ski Erg
Rest 30 seconds
30 seconds of Burpees
Rest 90 seconds