Friday 2.6.2026

“FITNESS”

A. Three sets of:
Supinated Grip Barbell Bent Over Row x 8-10 reps @ 21X0
Rest 30 seconds
Tempo Push-ups x 10-15 reps @ 21X1
Rest 30 seconds
Alternating Leg V-Ups x 20-30 reps
Rest 30-60 seconds

Perform 1 warm-up set on the Bent Over Row, and increase loading as needed to make your final two sets an 8-9/10 RPE.

B. & C. Same as "Performance"

“PERFORMANCE”

A. Every 2 minutes, for 12 minutes (6 sets):
Pause Squat Clean + Squat Clean
(pause for 2-seconds at just below the knee on your first rep of each set)

Your goal is to build to a heavy complex by your final set.

B. Every 2 minutes, for 10:00 (5 sets):
Front Squat x 3 reps @ 30X1 or Dual Kettlebell Front Squats x 6-8 reps @ 30X1

Build in load over your 5 sets to an RPE of 9/10 for your final set. Use your prior week’s performances to inform your loading.

C. Conditioning Option:
Complete as many rounds and reps as possible in 8 minutes of:
8 Single Arm Dumbbell Hang Clean & Jerks Left Arm
8 Dumbbell Goblet Reverse Lunges
8 Single Arm Dumbbell Hang Clean & Jerks Right Arm
8 Dumbbell Box Step Overs (Single Dumbbell)

OR

"PUMP” Finisher:
Two or three sets of:
Tall Kneeling Kettlebell or Dumbbell Tricep Extensions x 10-15 reps @ 20X0
Rest 30 seconds
Theraband Side Plank Clamshell Hip Thrust x 8-12 reps/side @ 20X0
Rest 30-60 seconds

Loading Note:
Aim for each set to be close to failure.

“ENDURANCE (AKA SWEAT SESH)”

Every 6 minutes, for 30 minutes (5 sets), for times:
100 Meter Run
200 Meter Ski
300 Meter Row
400 Meter Bike Erg