Wednesday 9.23.2026

“FITNESS” & “PERFORMANCE”

A. Every 3 minutes, for 12 minutes (4 sets):
Bench Press
Set 1 — 10 reps @ 20X1 | RPE 7
Set 2 — 8 reps @ 20X1 | RPE 8
Set 3 — 6 reps @ 20X1 | RPE 9
Set 4 — Drop back to your Set 1 weight and perform MAX unbroken reps @ 20X1 (aim for 10+ reps)

Perform 1-2 warm-up set to find a good starting weight on the Bench Press.
Use your rest periods to perform 10-15 Banded Face Pulls, then work on any lower body mobilizations you may need to prioritize.

B. Option 1: Conditioning
Against a 12-minute clock:
3 Clean & Jerks (135/93 lb)* or Dual Dumbbell Hang Clean & Jerks
6 Box Jump-Overs or Step-Overs
12/9 Calorie Bike, Ski, or Row

*You will add 1 rep to the Clean & Jerk each round (ie. Round 1 = 3 reps; Round 2 = 4 reps; Round 3 = 5 reps, and so on).
*Clean & Jerks can be performed as a Power Clean and Shoulder to Overhead — they don't need to be full cleans.

OR

Option 2: Strength Balance/"PUMP" Work
Three or four rounds, not for time, of:
8-10 Single Arm Dumbbell Z-Presses each arm @ 20X0
10-12 Crush Grip Dumbbell Curls @ 20X0
12-16 Quadruped Plank Dumbbell Pull Throughs
30-40 Second Goblet Wall Sit

*Substitute a Landmine on the Z-Press if you are avoiding going directly overhead

C. Two or three sets of:
10-12 Dumbell Lateral Raises @ 20X0
Rest as needed
15-30 Second Star Plank each side
Rest as needed

“ENDURANCE (AKA SWEAT SESH)”

30 Second Bike or Run @80%
Rest 30 seconds
x 10 rounds

Rest 2 minutes

30 Second Bike or Run @85%
Rest 30 seconds
x 10 rounds

Rest 2 minutes

30 Second Bike or Run @90%
Rest 30 seconds
x 10 rounds

*Find a sustainable pace for our first 10 sets. Then increase our effort with each 10 sets.
Always aim to keep all sets within a % range at the same pace.