Wednesday 9.16.2026

“FITNESS” & “PERFORMANCE”

A. Four working sets of:
Tempo Front Squat x 4 reps @ 32X1
Rest 2 minutes

Your final two sets should feel like an 8-9/10 RPE. The reps have decreased from last week to allow for an increase in loading.
*For those that are newer to squatting, perform Goblet or KB Front Squats for sets of 6-8 at the prescribed tempo.

B. Two or Three working sets of:
Single Arm Dumbbell Row x 8-10 reps each arm @ 21X0 (try to increase loading from last week)
Rest 30 seconds
Kettlebell Horn Curl x 10-12 reps @ 21X0
Rest 60 seconds

Aim to make your final two sets very challenging.

C. Option 1: Conditioning
Three rounds for time of:
400 Meter Run
10 Power Cleans (155/103 lb) or 15-20 Russian Kettlebell Swings
10 Front Racked Reverse Lunges (155/103 lb) or Goblet Reverse Lunges

Option 2: Strength/"PUMP" Work
Two or three rounds, not for time, of:
16-20 Dual Kettlebell or Dumbbell Front Rack Alternating Reverse Lunges
20-24 Banded Face Pulls
30-40 Second Dual Kettlebell or Dumbbell Flutter Kicks

“ENDURANCE (AKA SWEAT SESH)”

40 minutes @continuous effort:
800m Echo Bike or Bike Erg
10 No-Push-up Burpees (sprawls)
200 Meter Run or Row
15 Hollow Rocks
40 Double-Unders or 80 Singles