Wednesday 10.29.2025

“FITNESS” & “PERFORMANCE”

A. Every 3 minutes, for 12 minutes (4 sets):
Bench Press x 5-6 reps* @ 20X1
Rest 20-30 seconds, then…
Ring Rows x 8-10 reps @ 20X0 (get as horizontal as possible for this rep range)

*Perform your first working set at a 6-7/10 RPE, and build as able to make your final two sets very challenging to complete

B. Option 1: Conditioning
Against a 12-minute clock:
3 Clean & Jerks (135/93 lb)* or Dual Dumbbell Hang Clean & Jerks
6 Box Jump-Overs or Step-Overs
12/9 Calorie Bike, Ski, or Row

*You will add 1 rep to the Clean & Jerk each round (ie. Round 1 = 3 reps; Round 2 = 4 reps; Round 3 = 5 reps, and so on).
*Clean & Jerks can be performed as a Power Clean and Shoulder to Overhead -- they don't need to be full cleans.

OR

Option 2: Strength Balance/"PUMP" Work
Three or four rounds, not for time, of:
8-10 Half Kneeling Single Arm Dumbbell Presses each arm
12-16 Quadruped Plank Dumbbell Pull Throughs
30-40 Second Goblet Wall Sit

*If you are feeling like you want a break from conditioning today, perform this piece at moderate effort, with a focus on quality movement and muscular activation. Choose a Dumbbell weight that allows you to hit the prescribed rep ranges. Rest as needed between sets

C. Two or three sets of:
10-12 Dumbbell Hammer Curls @ 20X0
Rest as needed
10-12 Reverse Snow Angels (slow and controlled)
Rest as needed

“ENDURANCE (AKA SWEAT SESH)”

30 Second Bike or Run @80%
Rest 30 seconds
x 10 rounds

Rest 2 minutes

30 Second Bike or Run @85%
Rest 30 seconds
x 10 rounds

Rest 2 minutes

30 Second Bike or Run @90%
Rest 30 seconds
x 10 rounds

*Find a sustainable pace for our first 10 sets. Then increase our effort with each 10 sets.
Always aim to keep all sets within a % range at the same pace.