Thursday 1.29.2026

“FITNESS”

A. Three sets of:
Incline Dumbbell Bench Press x 8-10 reps @ 30X1
(if you don't have a bench, place a medicine ball between your shoulder blades to create the proper angle)
Rest 30 seconds
Dumbbell or Plate Lateral Raises x 10-15 reps @ 20X0
Rest 30 seconds
Hollow Hold or Rock x 30-40 seconds
Rest 30-60 seconds

*Perform 1 warm-up set to determine a good working weight on the Dumbbells. Aim to make your working sets an 8/10 RPE (or more).

B. & C. Same as "Performance"

“PERFORMANCE”

A. Every 2:30, for 10 minutes (4 sets):
Close Grip Barbell Bench Press
*Set 1 — 4 reps @ 21X1 - RPE 7/10
*Set 2 — 4 reps @ 21X1 - RPE 8/10
*Set 3 — 4 reps @ 21X1 - RPE 9/10
*Set 4 — Max Reps w/ Set 1 weight @ 20X1 (Note the change in tempo!)

This week we are building in load over the first three working sets. Note the tempo on these sets, as there is a pause for 1-second at the chest on each rep.
The reps have decreased from 1.20.2026, allowing for an increase in load.

B. Two or Three sets of::
Kettlebell Chainsaw Row x 6-8 reps/side @ 20X0
Right into…
Banded Face Pulls x 10-12 reps @ 20X0
Right into...
Side Plank Rotations x 12-15 reps/side @ 20X0
Rest 60-90 seconds
​
Choose a loading on the Row that will make your final reps a challenge to complete with good form.

C. Every minute, on the minute, for 12 minutes (4 sets of each), for max reps/calories:
Minute 1 — 30 Seconds of Plate Overhead Walking Lunges
Minute 2 — 30 Seconds of Burpees to target
Minute 3 — 30 Seconds of Echo Bike (for Calories)

“ENDURANCE (AKA SWEAT SESH)”

8 minutes @80-85%:
8/6 Calorie Bike Erg
8/6 Calorie Ski Erg

Rest 2 minutes, then...

8 minutes @80-85%:
160 Meter Row
4 Ring Rows
8 Push-ups
12 Air Squats

Rest 2 minutes, then...

Repeat for a second set of each.

Goal is to complete the same or more rounds the second time through when compared to the first