Monday 3.16.2026

“FITNESS” & “PERFORMANCE”

A. Every 2:30, for 15 minutes (6 sets):
Front Squat x 4 reps

*Set 1 – 7/10 RPE
*Sets 2-3 – 8/10 RPE
*Sets 4-6 – 9/10 RPE

A good (though ambitious) goal is to use the same weights you used last time around (3.6.2026) for your sets of 3, but for an additional rep each set.

B. Complete as many rounds and reps as possible in 4 minutes of:
8 Single Arm Dumbbell Hang Clean & Jerks (4 each arm)
8 Toes to Bar or V-Ups

Rest 2 minutes, then...

Complete as many rounds and reps as possible in 4 minutes of:
8 Single Arm Dumbbell Thrusters (4 each arm)
24 Double-Unders (or 4 Calorie Echo Bike)

Rest 2 minutes, then...

Complete as many rounds and reps as possible in 4 minutes of:
80-ft Sandbag Carry
12/8 Push-ups (choose a rep count that you can complete unbroken for the first 2-3 rounds)

“PUMP”

A. Same as "Fitness" and "Performance"

B. "PUMP" Strength Work
Three sets, not for time, of:
6-8/side Single Arm Kettlebell Front Rack Reverse Lunge @ 30X0
8-10/side Kettlebell or Dumbbell Chainsaw Rows @ 20X0

followed by...

Two or three sets of:
10-15 Kettlebell Horn Curls @ 20X0
30-40 Seconds of Crush Grip Kettlebell Deadbugs (slow and controlled)

*Use the heaviest KB you can for each movement, without sacrificing form or range of motion.

“ENDURANCE (AKA SWEAT SESH)”

6 Minutes @85-90% effort:
8/6 Calorie Ski
8/6 Calorie Row
8/6 Calorie Bike
Rest walk 2 minutes
x 3-5 sets