Wednesday 9.2.2026

“FITNESS” & “PERFORMANCE”

A. Six working sets of:
Split Jerk x 2 reps
Rest 2 minutes between sets

Sets 1-2: Easy
Set 3-4: Moderate
Set 5-6: Challenging

Build in load over the 6 sets as good technique will allow.

OR

Three or four working sets of:
Half Kneeling Landmine Press x 6-8 reps each arm @ 21X1
Rest 30 seconds
Goblet Lateral Step Ups x 6-8 reps each leg @ 20X1
Rest 60 seconds
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Loading on the Landmine Press should build from a 6/10 to 9/10 RPE over your working sets. The reps have decreased from last week to allow for an increase in weight.

B. Every minute, on the minute, for 16 minutes (4 sets):
Minute 1 — 60 Seconds of Strict Handstand Push-ups or Alternating Dumbbell Z-Presses
Minute 2 — 120-ft Sandbag or KB Front Rack Carry
Minute 3 — 200-300 Meter Run or Ski @ high effort
Minute 4 — Rest
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*Record your reps on the Handstand Push-ups or Z-Presses, as well as your times to complete each Run

“PUMP”

A. See above

B. Three sets for quality of:
Single Leg DB/KB Hip Thrust x 6-8 reps each leg @ 20X1
Rest 30-45 seconds
Three Point Single Arm DB/KB Row x 8-10 reps each arm @ 21X0
Rest 30-45 seconds
Dumbbell or Plate Lateral Raises x 10-15 reps @ 20X0
Rest 30-45 seconds
Side Plank Hold x 30-40 seconds each side
Rest 30-45 seconds

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg or Run
5 minute easy Bike or Run
*at the top of each minute, go hard for 15 seconds

then...

90 Second Bike or Run @ 80-85% effort
Rest walk 60 seconds
x 6 rounds

Rest 2 minutes
x 2 sets