Monday 8.3.2026

“FITNESS”

A. Three sets of:
Romanian Deadlift x 6 reps @ 4010
Rest 30 seconds
Single Arm Bottom's Up Carry x 60 feet each arm
Rest 30 seconds
Jump Rope or Double-Under Practice x 40-60 seconds
Rest 60 seconds

*Perform 1-2 warm-up sets on the Romanian Deadlift, and make your three working sets a 7, 8, and 9 RPE, respectively. Increase loading from 7.24.2026

B. Same as "Performance" or "PUMP"

“PERFORMANCE”

A. Every 90 seconds, for 12 minutes (8 sets):
Power Clean x 2 reps

Sets 1-2: Easy
Sets 3-4: Moderate
Sets 5-6: Moderate-Challenging
Sets 7-8: Challenging

Build in load as technique allows.

B. Against a 90-second clock, complete:
90-ft Sandbag Carry
8-12 Push-ups
Max Calorie Row in time remaining
​
Rest 90 seconds, and complete four sets for max Calories.

C. Every minute, on the minute, for 6 minutes (3 sets of each):
Minute 1 — 30-40 Seconds of Weighted Hollow Hold or Flutter Kicks
Minute 2 — 15-20 Band Pull Aparts

“PUMP”

A. Same as "Fitness" or "Performance"

B. Every minute, on the minute, for 12 minutes (4 sets):
Minute 1 — 6-8/side Single Leg Hip Thrusts
Minute 2 — 8-12 Push-ups or Deficit Push-ups @ 21X1
Minute 3 — 30-40 Seconds of Kettlebell Front Rack Marching

C. Every minute, on the minute, for 6 minutes (3 sets of each):
Minute 1 — 30-40 Seconds of Weighted Hollow Hold or Flutter Kicks
Minute 2 — 15-20 Band Pull Aparts

“ENDURANCE (AKA SWEAT SESH)”

600 Meter Run/Row/Ski (or 1200 Meter Bike) @80%
Walk 50 Meters
400 Meter Run/Row/Ski @85%
Walk 50 Meters
200 Meter Run/Row/Ski @90%
Rest 2 minutes
x 4 rounds