Thursday 2.26.2026

“FITNESS” & “PERFORMANCE”

A. Every 3 minutes, for 12 minutes (4 sets):
Dumbbell Bench Press
*Set 1 — 10 reps @ 20X1 | RPE 7/10
*Set 2 — 10 reps @ 20X1 | RPE 8/10
*Set 3 — 10 reps @ 20X1 | RPE 9/10
*Set 4 — Max Reps @ 20X1 using Set 1 weight

Perform 1 warm-up set to find an appropriate starting weight. You can choose to keep the weight the same, or build each set to hit the prescribed effort.

B. In teams of two, partners alternate tasks to complete as many rounds and reps as possible in 15 minutes of:
150 Meter Ski or Row
12 Single Arm Dumbbell Hang Clean & Jerks (6 each arm)
9 Box Jump-Overs or Step-Overs

C. Two or Three sets of:
Straddle Plate Front Raises x 10-15 reps @ 20X0
Rest 15 seconds
Weight Plate Turkish Sit-ups x 10-15 reps @ 20X0
Rest 60 seconds

Make each set close to failure.

“ENDURANCE (AKA SWEAT SESH)”

30 Second Row
Rest 30 seconds
30 Second Bike Erg
Rest 30 seconds
30 Second Ski Erg
Rest 30 seconds
x 10 rounds (30 minutes)

Rounds 1-3: Warm-up
Rounds 4-5: Find your pace
Rounds 6-10: MAINTAIN PACE