Wednesday 7.8.2026

“FITNESS”

A. Four sets of:
Dumbbell Bench Press x 6-8 reps* @ 20X1
Rest 30 seconds
Ring Rows x 8-10 reps @ 20X0
Rest 30 seconds
Straight Arm Banded Lat Pulldowns x 12-15 reps @ 10X0
Rest 60 seconds
​
*Your first set of Dumbbell Bench Press should be a 7/10 RPE; use the same weight for your first three working sets, then, on your final set, perform MAX UNBROKEN REPS @ 20X1 tempo with the same weight.

B. Same as "Performance" with 1 or 2 Dumbbells

“PERFORMANCE”

A. Every 2:30, for 15 minutes (6 sets):
Close Grip Barbell Bench Press
Set 1 — 3 reps @ RPE 7/10
Set 2 — 2 reps @ RPE 8/10
Set 3 — 1 rep @ RPE 9/10
Set 4 — 1 rep @ RPE 9-10/10
Set 5 — 1 rep @ RPE 10/10
Set 6 — Max Reps @ 85% of today's 1-RM
•
Build in load over your first 5 sets to today's 1-RM Close Grip Bench Press. Compare to 2.18.2026

B. For time:
24/18 Calories Echo Bike
12 Devil’s Presses (50/35 lbs)
20/15 Calories Echo Bike
10 Devil’s Presses (50/35 lbs)
16/12 Calories Echo Bike
8 Devil’s Presses (50/35 lbs)
12/9 Calories Echo Bike
6 Devil’s Presses (50/35 lbs)

Compare to 12.15.2023

“PUMP”

A. See options above

B. Three or four sets of:
Single Leg Kettlebell Hip Thrust x 8-10 reps each leg @ 20X1
Rest 30 seconds
Dumbbell Zottman Curls x 10-12 reps @ 2010
Rest 30 seconds
Plank Walk-Ups x 12-16 reps
Rest 60 seconds

*Only add weight on the Hip Thrust if you can keep good control and balance in the movement.

“ENDURANCE (AKA SWEAT SESH)”

Eight to Ten sets of:
45 Second Run
Rest 15 seconds
45 Second Ski
Rest 15 seconds
45 Second Echo Bike
Rest 75 seconds