Monday 4.6.2026

“FITNESS” & “PUMP”

A. Three working sets of:
Staggered Stance Barbell or Kettlebell Romanian Deadlift x 6-8 reps each leg @ 3010
Rest 30 seconds
Seated Arnold Press x 8-10 reps @ 21X1
Rest 30 seconds
Ring Rows x 10-12 reps @ 21X0
Rest 60 seconds

Perform 1 warm-up set, and make your working sets a 7-8/10 RPE.

B. Three or four sets of:
10-15 Second Bike Erg Sprint
Rest 15 seconds
12-16 Kettlebell Gorilla Rows @ 20X0
Rest 15 seconds
90-ft Dual Kettlebell Front Rack Carry
Rest 15 seconds
30-40 Second Weighted Flutter Kicks
Rest 60-90 seconds

“PERFORMANCE”

A. Every 2 minutes, for 16 minutes (8 sets) of:
Hang Clean (from the knee) + Jerk
​
Sets 1-2: Easy
Sets 3-4: Moderate
Sets 5-6: Moderate-Challenging
Sets 7-8: Challenging

B. Complete as many rounds and reps as possible in 12 minutes of:
3 Bar Muscle-Ups or 3-5 Strict Pull-ups
6 Burpee Box Jump-Overs (24/20”) or 6-8 Single Dumbbell Box Step Overs
12 Alternating Dumbbell Snatches (50/35 lb)

*Compare to 4.7.2025

“ENDURANCE (AKA SWEAT SESH)”

Four to six sets @ 85-90% effort:
15-12-9
Bike Erg Calories
Ski Calories

Rest 2 minutes b/t sets