Wednesday 7.1.2026

*Program Note: As mentioned in Monday’s post, we are performing some baseline testing before heading into our next training cycle. If the Power Clean is an appropriate test for you, use today to find your 1-rep max, and note that for future sessions.

“FITNESS”

A. Four working sets of:
Supinated Barbell or Dual Dumbbell Bent Over Row x 6-8 reps @ 21X0
Rest 30 seconds
Goblet Russian Step Ups x 8-10 reps each leg
Rest 60 seconds

*Aim to make your four working sets a 6,7,8, and 9 RPE, respectively.

B. Same as “Performance”

“PERFORMANCE”

A. Every 90 seconds, for 12-15 minutes (8-10 sets):
Power Clean x 1 rep

Build in load over the 8-10 sets from something light to today's 1-RM Power Clean.

B. In teams of two, complete as many rounds and reps as possible in 15 minutes of:
30 Wall Balls
20 Single Arm Dumbbell Snatches
10 Burpee Box Jump-Overs

Divide the reps between partners as you see fit.

“PUMP”

A. See options above

B. Three sets, not for time, of:
6-8/side Offset Push-ups (or 10-15 Push-ups) @ 2011
8-10/side Front Foot Elevated Single Leg Glute Bridge @ 2011

followed by...

Two or Three sets of:
10-12 Kettlebell Horn Curls @ 2010
12-15 Side Plank Hip Dips each side

“ENDURANCE (AKA SWEAT SESH)”

Eight to Ten sets of:
45 Second Run
Rest 15 seconds
45 Second Ski
Rest 15 seconds
45 Second Echo Bike
Rest 75 seconds