Friday 3.13.2026

“FITNESS” & “Performance”

A. Every 2:30, for 12:30 (5 sets):
Strict Overhead Press x 5 reps*

*Try to use 85-90% of your 5-RM Strict Press from last week (3.3.2026) for all of your working sets
*If you didn't find your 5-RM last week, just try to make all of your sets challenging.

B. Conditioning EMOM
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 — 6 Deadlifts @ RPE 7-8/10 (or 12 Russian Swings) + 6 Bar-Facing Burpees
Minute 2 — 6-9 Strict Handstand Push-ups or Dumbbell Z-Presses + 12-15 Air Squats
Minute 3 — 30 Second Echo Bike @ high effort (track calories)

*Try to increase loading on the Deadlift from last Wednesday's EMOM
*Track Calories for each round on the Bike

OR

"PUMP" EMOM
Every minute, on the minute, for 16 minutes (4 sets):
Minute 1 — 6-8 Deadlifts* @ 20X1 or 12-16 Kettlebell Hamstring March @ 20X0
Minute 2 — 16-20 Alternating Top Down Dumbbell Bench Press @ 20X0
Minute 3 — 30-40 Bicycle Crunches
Minute 4 — 20-25 Banded Bicep Curls @ 10X0

*Try to increase loading on the Deadlift from last Wednesday's EMOM
*If the Bicycle Crunch is too tough on the spine, work a Plank Variation here

“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