Friday 6.12.2026

“FITNESS”

A. Three sets of:
Single Arm Landmine Press x 6-8 reps each arm @ 20X0
Rest 30 seconds
Kettlebell Gorilla Rows x 16-20 reps (8-10 each arm) @ 20X0
Rest 60 seconds

Perform 1-2 warmup sets to determine starting weight. Aim for RPE 7-8 on the first working set, then keep the weight the same for the remainder of the sets, or increase the weight each set if looking to increase intensity.

B. Two rounds for time of:
30/25 Calorie Row
30 V-Ups
20/15 Calorie Echo Bike
20 Ball Slams
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Compare to 6.13.2025

“PERFORMANCE”

A. Four sets of:
Push Press x 4 reps
Rest 2 minutes between sets

*Set 1 — 7/10 RPE
*Set 2 — 8/10 RPE
*Set 3 — 9/10 RPE
*Set 4 — 9/10 RPE

Build in load to today's heavy set of 4 reps. Look to increase the loading from what you used last week (6.3.2026).

B. Two rounds for time of:
30/25 Calorie Row
25 Toes to Bar
20/15 Calorie Echo Bike
15 Clean & Jerks (135/93 lb)
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Compare to 6.13.2025

“PUMP”

A. Same as either "Fitness" or "Performance"

B. Three sets, not for time, of:
8-10 Glute Bridge Barbell or Dumbbell Floor Presses @ 20X0
10-12 Dual Dumbbell Upright Rows @ 20X0
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followed by...
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Two or three sets of:
8-10/side Kettlebell Side Bends @ 20X0
10-12 Kettlebell Horn Curls @ 20X0

*Alternative Option: Complete Part A from yesterday's workout (Bulgarian Split Squats + Pull-ups) in place of today's Part B!

“ENDURANCE (AKA SWEAT SESH)”

30 Second Bike or Run @ 80%
Rest 30 seconds
x 16 rounds

Rest 2 minutes

30 Second Bike or Run @85%
Rest 30 seconds
x 16 rounds

*Use similar paces to two weeks ago, for an increased number of total sets.