Thursday 7.23.2026

“FITNESS” & “PERFORMANCE”

A. Every 3 minutes, for 12 minutes (4 sets):
Close Grip Bench Press
Set 1 — 8 reps | RPE 7
Set 2 — 8 reps - same weight
Set 3 — 8 reps - same weight
Set 4 — MAX unbroken reps - same weight

Perform 1-2 warm-up sets, then use the same weight for all working sets. The RPE should increase across the three working sets due to fatigue setting in. For your final set, perform as any reps as possible with the same weight.
The reps have decreased from 7.14.2026 to allow for an increase in loading.

B. In teams of two, partners alternate tasks to complete as many rounds and reps as possible in 15 minutes of:
150 Meter Run or Row or 300 Meter Bike Erg
12 Single Arm Dumbbell Push Presses (6 each arm)
30 Double-Unders (or 20-30 Mountain Climbers)

C. Two or three sets of:
10-12 Tall Kneeling Dumbbell Hammer Curls @ 20X0
Rest as needed
10-12 Supine Dumbbell Skull Crushers @ 20X0
Rest as needed

Load each set close to failure at the prescribed tempo.

“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