Wednesday 4.8.2026

“FITNESS” & “PERFORMANCE”

A. Two or three sets (8-10 minutes), for quality, of:
6-8/side Knee Over Toe Split Squats
8-10 Sumo Goblet Good Mornings (light weight)
10-12 Prone PVC Presses (keep the core engaged here)

Use an upright or PVC as a hand-assist if needed on the KOT Split Squats. Conversely, if these are strong for you, add some light to moderate loading with KBs or DBs

B. Four sets of:
Back Squat x 5 reps @ 30X1
Rest 2 minutes

*Set 1 — 6/10 RPE
*Set 2 — 7/10 RPE
*Set 3 — 8/10 RPE
*Set 4 — 9/10 RPE

*Perform 1-3 warm-up sets to find an appropriate starting weight. The reps have decreased from last week; look to increase the loading.

C. In teams of two, with one partner working at a time, complete as many rounds and reps as possible in 20 minutes of:
40 Air Squats
30 Power Cleans (115/73 lb) or Russian Kettlebell Swings
20/16 Calorie Echo Bike

*Divide the reps/cals between partners however you see fit.
*Compare to 4.9.2025

“PUMP”

A. & B. Same as above

C. Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Barbell or Dumbbell Hip Thrust x 8-10 reps @ 20X1
Station 2 – Strict Pull-up x 4-6 reps @ 41X1 tempo (focus on the slow eccentric portion here – use assistance on the way up if needed)
Station 3 – Front Leaning Rest on Rings x 45-60 seconds
Station 4 – Zottman Curls x 10-12 reps @ 3011

“ENDURANCE (AKA SWEAT SESH)”

Four to six sets @ 85-90% effort:
15-12-9
Bike Erg Calories
Ski Calories

Rest 2 minutes b/t sets