Wednesday 8.12.2026

“FITNESS”

A. Four sets of:
Romanian Deadlift x 6 reps @ 4010
Rest 30 seconds
Lateral Box Step Ups x 8 reps each leg
Rest 30 seconds
Plank Walk-Ups x 12-16 reps
Rest 60-90 seconds

Start your working sets on the RDL at a 7/10 RPE, and build to make your final two sets an 8-9/10. If you are able, try to increase the weight from what you used last week (8.3.2026).

B. Same as "Performance" or "PUMP"

“PERFORMANCE”

A. Every 2 minutes, for 16 minutes (8 sets):
Power Clean + Squat Clean

Build in load over the 8 sets to today's heavy complex. Drop the bar and reset between each Clean, but take no more than 10 seconds between lifts.

B. Complete as many rounds and reps as possible in 12 minutes of:
12 Box Jumps (step down — 24/20”)
9 Toes to Bar or Strict Hanging Knee Tucks
12 Alternating Dumbbell Snatches (50/35 lb)
9 Push-ups

*Try to maintain a sustained effort for the entire 12 minutes. Compare to 9.17.2025

“PUMP”

A. Same as "Fitness" or "Performance"

B. Three sets of:
Single Leg Hip Thrusts x 8-10 reps each leg @ 20X0
(increased reps from last week)
Rest 45 seconds
Half Kneeling Arnold Press x 10-12 reps each arm @ 20X0
Rest 45 seconds

Try to make your sets close to mechanical failure.

Followed by...

75-100 reps (not for time) of Straight Body Ceiling Reaching Crunches (keep the lower back pinned to the floor)

“ENDURANCE (AKA SWEAT SESH)”

Every 6 minutes, for 36-48 minutes (6-8 sets) for times:
300/250 Meter Row

Rest until the clock reaches 2:00, and then…

1200/1000 Meter Bike Erg

Rest until the 6:00, and repeat for 6-8 sets.

* Note times for both the rowing and biking intervals.