Wednesday 5.13.2026

“FITNESS” & “PERFORMANCE” & “PUMP”

A. Four sets of:
Push Press x 4 reps @ 11X2
Rest 2 minutes
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Note the tempo – you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before re-racking the weight. Look to build in load from last week, if able.

OR

Three or four sets of:
Landmine Press x 8 reps each arm
Rest 2 minutes between sets

*Choose this option if pressing directly overhead is problematic for you

B. Three sets of:
Single Arm Glute Bridge Floor Press x 8-10 reps each arm @ 20X0
Rest 30 seconds
Bent Over Reverse Flies x 10-12 reps @ 20X0
Rest 60 seconds

C. Conditioning: Relay
In teams of three, complete as many rounds and reps as possible in 12 minutes of:
12/9 Calorie Bike Erg
120-ft Farmers Carry
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*As soon as the Bike is available, the next teammate jumps on and starts their 12/9 Calories. Push the pace on the bike, and try to give your teammates as little rest as possible ◡̈ .

OR

"PUMP"
Three sets, not for time, of:
10-12 Zottman Curls @ 2110
16-20 Quadruped Kettlebell Pull Throughs
30-40 Second Goblet Wall Sit

Cooldown
Passive Hang; accumulate 2 minutes

“ENDURANCE (AKA SWEAT SESH)”

Every 5 minutes, for 30 minutes (6 sets):
600 Meter Bike Erg
300 Meter Run or Row
200 Meter Ski

*Adjust distances to ensure that you get at least 60 seconds of rest between sets.