Tuesday 9.22.2026

“FITNESS” & “PERFORMANCE”

A. Warm-up/Movement Prep
Three rounds for quality of:
Lateral Arc Medball Slams x 4-6 reps each side
Single Arm Bottoms Up Kettlebell Carry x 60ft/side
Lateral X-Band Walk x 12-15 steps each side

B. Strength
Five sets of:
Deadlift
*Set 1 — 10 reps @ RPE 6
*Set 2 — 8 reps @ RPE 7
*Set 3 — 6 reps @ RPE 7-8
*Sets 4-5 — 5 reps @ RPE 8
Rest 2-3 minutes between sets

*Perform 1-2 warm-up sets
*Use this week to feel out weights; your final sets should all feel solid.

C. Conditioning
In teams of two, with one partner working at a time, complete as many rounds and reps as possible in 15 minutes of:
20/16 Calorie Echo Bike (10/8 Calorie each)
200-ft Sandbag Carry (100-ft each)
20 Toes to Bar or V-Ups (10 each)

If you don't have a partner, complete this as a three station, 15-minute EMOM.

“ENDURANCE (AKA SWEAT SESH)”

30 Second Bike or Run @80%
Rest 30 seconds
x 10 rounds

Rest 2 minutes

30 Second Bike or Run @85%
Rest 30 seconds
x 10 rounds

Rest 2 minutes

30 Second Bike or Run @90%
Rest 30 seconds
x 10 rounds

*Find a sustainable pace for our first 10 sets. Then increase our effort with each 10 sets.
Always aim to keep all sets within a % range at the same pace.