Friday 7.24.2026

“FITNESS”

A. Three sets of:
Romanian Deadlift x 6-8 reps @ 3010
(try to increase loading from last week if able)
Rest 30 seconds
Goblet Russian Step Ups x 8-10/side
Rest 30 seconds
Ring Rows x 10-12 @ 2010
Rest 60 seconds

B. For time:
48-36-24-12
Russian Kettlebell Swings
24-18-12-6
Row or Ski Calories
12-9-6-3
Burpees
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*Time frame is 10-13 minutes. Scaled option for Calories is 20-15-10-5. Compare to 8.28.2025

“PERFORMANCE”

A. Five or six sets of:
2 Power Cleans + 1 Squat Clean
Rest 90-120 seconds

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

*Try to increase loading from last week's Power Clean sets.

B. For time:
20-16-12-8-4
Toes to Bar
10-8-6-4-2
Burpee Box Jumps (30/24" — step down)
5-4-3-2-1
Sandbag Cleans (150/100 lb)

“PUMP”

A. See options above

B. Three sets of:
Single Leg Dumbbell Hip Thrust x 6-8 reps each leg @ 30X0
Rest 30 seconds
Single Arm Dumbbell Row x 8-10 reps each arm @ 30X0
Rest 30 seconds
Weight Plate Turkish Sit-Ups x 10-15 reps @ 20X0
Rest 60 seconds

“ENDURANCE (AKA SWEAT SESH)”

Eight sets of:
Run/Row/Bike 1 minute @ 85% aerobic effort
Rest walk 1 minute

Rest 2-3 minutes, then...

Eight sets of:
Run/Row/Bike 1 minute @ 85% aerobic effort
Rest walk 1 minute